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