Swamp City Fitness – All Day Swamp City WOD
Warm-up
200m run
:10 hang
10m inchworm
10m Samson stretch
10 beat swings
5 narrow grip rig raises
5 slow and lows
10m duck walk
10m bear crawl
10 kipping beat swings
10 push-ups
200m run
Strength
Strict Press-DELOAD
4×4 at 65% of 1 RM
Metcon
FOR TIME:
200m run
30 bar-facing burpees
400m run
50 OHS (75/55)
600m run
20 minute cap
Cool Down
:30 on/:15 off x 3 for each movement
Cross Body mountain climbers
Crunches
Supermans
Flutter kicks