Swamp City Fitness – All Day Swamp City WOD
Warm-up
10 Push Ups
5 Samson Stretches (each leg)
10 Sec Hang
5 Stationary Inch Worms
5 Slow and Lows
10 Push Ups
4 Quad Stretch Toe Touch (each leg)
5 Perfect Stretch (each side)
10 Beat Swings
10 Twisting Knee Raises from bar
Strength
Bench Press & Pistols (warm up to heavy 8 rep bench)(warm up pistols while warming up bench)
3 sets of 8 Bench Press
3 pistols each leg between sets of bench
Metcon
200M Run
2 Snatches
8 Overhead Squats
200M Run
2 Snatches
8 Overhead Lunges (4 each leg)
200M Run
2 Snatches
8 Overhead Squats
200M Run
2 Snatches
8 Overhead Lunges (4 each leg)
