Swamp City Fitness – All Day Swamp City WOD
Warm-up
5 Min DUB practice
10M Samson Stretch
10M Bear Crawl
10M Spiderman Crawl
10M Burpee Broad Jumps
4 Quad Stretch Toe Touch (each leg)
Strength
Thor’s Hammer
25 sec hang, 20 sec rest, 35 Sec hang
12 Squeezy Clips
Front plate holds (10/25) Vulcan Grip
Barbell Farmers Carries (100/70)
Metcon
1 Rounds for Speed: (get in line, 1 person at a time, start new person every 30 sec.)
2 Wall Walks
2 Tire Flips
2 Up Downs on Rope
1 Sled Drag
1 Sled Sprint
2 Muscle Ups or 4 Ring Dips
20 Hammer Strikes
200M Run
(get back in line to start again. We continue until 25 min is up.)