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Odin’s Day

Swamp City Fitness – All Day Swamp City WOD

Warm-up

100 Singles or 40 Double Unders

4 Slow & Lows

20M Froggers

4 Berserker Lunges

4 Quad Stretch Toe Touch (each leg)

8 Down Dog Push Ups w/leg lift

4 Jumping Berserker Lunges

20M Bear Crawls

8 Jumping Squats

100 Singles or 40 Double Unders

Strength

Back Squats & Ring Dips

Work up to 60% of 1RM

12 – 16 – 20

Between Sets, 5 Ring Dips

Metcon

12 Min AMRAP:

20 Wallballs

200M Run

5 Burpees

20 Double Unders or 50 Singles

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