Swamp City Fitness – All Day Swamp City WOD
Warm-up
200M Run
10 Squats
4 Stationary Inch Worms
200M Run
10 Jumping Squats
4 Quad Stretch Toe Touch
40 Jumping Jacks
4 Side Lunges (each leg)
4 Jumping Berserker Lunges
40 Jumping Jacks
20 Skater Hops
4 Stationary Inch Worms
Back Squat (1 Rep Max)
Metcon
30 Thrusters (empty bar)
1000M Run or Row
30 Thrusters (empty bar)