Swamp City Fitness – All Day Swamp City WOD
Warm-up
25 Dubs or 60 Singles
4 Slow & Lows
4 Samson Stretches (each leg)
4 Quad Stretch Toe Touch (each leg)
25 Dubs or 60 Singles
8 Drop Squats
8 Berserker Lunges
8 Stationary Inch Worms
25 Dubs or 60 Singles
30 sec Calve Stretch (each leg)
Strength
8 Round: Front Squat & Goblet Lunge EMOM (1:20)
4 Front Squats @ 70% of 1RM + 4 Single Arm Overhead Lunges (53/35)
Lunges – Alternate arms each round
Metcon
1000M Run
50 Wall Balls
50 Burpees
