Swamp City Fitness – All Day Swamp City WOD
Warm-up
400M Run or Row
PVC Routine
4 Pistols (each Leg)
10 Single Leg Good Mornings
Strength
Deadlifts & Ab mat Sit ups
@60% of 1RM
10, 15, 20, 12, 8
Metcon
4 Rounds for time:
10 Overhead Squats (115/75)
400M Run