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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

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