Swamp City Fitness – All Day Swamp City WOD
Warm-up (No Measure)
Warm Up
400m run
10m Samson Stretch
10m Perfect Stretch
10 no push-up burpees
10m burpee broad jump
10m bear crawl
10 lemon squeezers
30 sec calf stretch/leg
Skill
800m run for time
~rest 3 minutes~
400m for time
Metcon (Time)
8 Rounds for Time
8 American KBS (53/35)
8 Toes to Bar
8 Goblet Squats
8 Burpees
