Swamp City Fitness – All Day Swamp City WOD
Warm-up
600M Run
4 Samson Stretches (each leg)
10 Sec Hang
5 Slow and Lows
400M Run
5 Berserker Lunges
10 Beat Swings
4 Quad Stretch Toe Touch(each leg)
200M Run
5 Jumping Berserker Lunges
10 Kipping Beat Swings
5 Stationary Inch Worms
Strength
Back Squat
5 @ 89%
10 @ 75%
15 @ 67%
15 @ 67%
Metcon
Complete:
50 Pull Ups
100 Air Squats
25 Burpees
Every 5 Min Complete: 30M Overhead Lunges (20/14) Wallball (until all above reps are finished)