Swamp City Fitness – All Day Swamp City WOD
Warm-up
50 DU/100 SU
10m perfect stretch
10m duck walk
5 quad stretch toe touch/leg
10 lemon squeezers
10 supermans
10 jump squats
10 beat swings
5 jumping berzerker lunges
:30 calf stretch/leg
50 DU/100 SU
Skill
Sprints
Metcon
For Time:
100 DU/200 SU
30 American KBS (53/35)
30 Sit-ups
30 KB goblet lunges
30 Burpees
50 DU/100 SU
30 Burpees
30 KB goblet lunges
30 Sit-ups
30 American KBS (53/35)
100 DU/200 SU
**25 MINUTE CAP**