Swamp City Fitness – All Day Swamp City WOD
Warm-up
Coach led stretching & foam rolling
Skill
Core-not for time
100 flutter kicks
90 penguin heel taps
80 weighted Russian twists
70 sit ups
60 second center plank
50 leg raises over kettlebell
40 plank jacks
30 superman’s
20 plank dips each side
10 strict T2B or knee raises
Metcon
3 rounds NOT FOR TIME.
50 DU or 75 SU
15 barbell curls (45/35)
15 barbell strict press (45/35)
15 KBS (53/35)
50 DU or 75 SU
**Rest 2 minutes between rounds**