Swamp City Fitness – All Day Swamp City WOD
Warm-up
400m run
:10 hang
10m inchworm
10m perfect stretch
5 slow and lows
10 beat swings
10 air squats
5 berzerker lunges
10m duck walk
10m Samson stretch
5 burpees
10 kipping beat swings
:30 couch stretch/leg
Strength
Back Squats-DELOAD
4×4 at 65% of 1 RM
Metcon
8 RFT
8 single arm devil press
8 double DB shoulder to overhead
8 alternating DB snatches (total)
8 pull-ups
20 minute cap
