Swamp City Fitness – All Day Swamp City WOD
Warm-up
600m Run/Row
4rds: 10 BirdDog each side, 10 superman, 1 max hollow hold
3rds: 5 KB arm bar each side, 5 slow and low squats, 10 beat swing
Strength
Turkish Get Up (5*3 each side)
Metcon
Death by Push Ups
in remaining time in minute do Max Air Squats
