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Swamp City Fitness – All Day Swamp City WOD

Warm-up

600M Run

10M Bear Crawl

10M Burpee Broad Jump

10M Samson Stretch

10M Ostrich Walk

10 sec hang

2 Quad Stretch Toe Touch (each leg)

400M Run

10M Bear Crawl

10M Burpee Broad Jump

10M Samson Stretch

10M Ostrich Walk

10 Beat Swings

2 Quad Stretch Toe Touch (each leg)

200M Run

10 Good Mornings

5 Single Leg Good Mornings

10 Kipping Beat Swings

Strength

Dead Lifts and Sit Ups

2 Sets of 6 @ 86%

2 Sets of 12 @ 71%

10 Ab Mat Sit Ups before each set.

Metcon

16 Min AMRAP

20 DUB’s or 60 Singles

3 Pistols (each leg)

3 Cleans @70%

3 Burpees over Bar

3 L Hang Pull Ups

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