Swamp City Fitness – All Day Swamp City WOD
Warm-up
400M Row
200 Jump Ropes
6 Burpees
6 Down Dog Push Ups
30 Sec Calve Stretch
3 Quad Stretch Toe Touch (each leg)
6 Pike Push Ups with Leg Lifts
6 Push Ups to Wall Planks
Strength
15 Min AMRAP
Thors Hammer
Barbell Farmers Carries
30 Sec Hold, 20 Sec Rest, 30 Sec Hold
12 Squeezy Clips
Metcon
30 min 1:30 per station (weight will be adjusted by the lifter with every station)
8 Bench Press
8 Strict Press
8 High Pulls
