Swamp City Fitness – All Day Swamp City WOD
Warm-up
400m run
:10 hang
5 quad stretch toe touch each leg
5 slow and lows
10 beat swings
5 berzerker lunges
5 burpees
10 kipping beat swings
:30 couch stretch/leg
Strength
Back Squats
5×5 at 80% of 1 RM
Metcon
6 RFT
5 burpee box jumps (24″/20″)
10 toes to bar
15 wall balls (20/14)
20 minute cap