Swamp City Fitness – All Day Swamp City WOD
Warm-up
200M Run
10M Samson Stretch
4 Slow and Lows
10 Sec Hang
200M Run
10M Duck Walk
4 Firefighter Burpees
10 Beat Swings
200M Run
4 Quad Stretch Toe Touch (each leg)
10M Skipping High Jumps
10 Kipping Beat Swings
Strength
Front Rack Lunges
work up to heavy 5 per leg
4 sets of 5 per leg
2 Turkish Get-ups (each leg) between lunge sets
Metcon
4 Rounds:
3 Pistols (each leg)
6 Pull Ups
9 Slam Balls
12 Alternating KB Snatches
