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