Swamp City Fitness – All Day Swamp City WOD
Warm-up
50 DU/100 SU
10m perfect stretch
10m duck walk
5 berzerker lunges
50 DU/100 SU
10 jump squats
10 lateral lunges
5 quad stretch toe touch/leg
:30 calf stretch
Skill
Sprints!
2 warm up jogs
2 70-80% effort
2 80-90% effort
2 90-100%+ effort
Metcon
5 RFT
250m row
15 American KBS (53/35)
5 wall walks
20 minute cap
