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Run Burp Run Squat Run…November 3, 3021

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

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