Swamp City Fitness – All Day Swamp City WOD
Warm-up
60 jumping jacks
5 quad stretch toe touch/leg
10m duck walk
10m bear crawl
40 jumping jacks
5 wide grip rig raises
10 beat swings
10 jump squats
20 jumping jacks
5 berzerker lunges
10 snatch grip RDLs
10 snatch grip high pulls
5 muscle snatches
5 OHS
Weightlifting
Take 25 minutes to work on the following complex:
Snatch+Hang Snatch+OHS
(all full snatches)
Metcon
12 minute AMRAP
30 air squats
200m run
10 hang squat snatches (95/65)