Swamp City Fitness – All Day Swamp City WOD
Warm-up
400m run
40 jumping jacks
4 quad stretch toe touch each leg
10m duck walk
10m Samson stretch
5 slow and lows
10 beat swings
10 jump squats
40 jumping jacks
400m run
Morrison (Time)
50-40-30-20-10
Wall-Ball Shots, 20#
Box Jumps, 24″
Kettlebell Swings, 53#
In honor of U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, died on September 26, 2010
To learn more about Morrison click here
Lady weights
WB-14#
Box Jumps- 20″
AMERICAN KBS- 35#
