Swamp City Fitness – All Day Swamp City WOD
Warm-up
200MRun
2 Slow and Lows
10 Sec Bar Hang
10 Twisting Knee Raises
500M Run
4 Quad StretchToe Touches (each leg)
20 Sec Calve Stretch (each Leg)
10 Beat Swings
1000M Run
Strength
Skill T2B steps and progressions
Double Ab Tabata
Metcon
8 Min AMRAP:
20 Wallballs
12 Slamballs
6 Push Ups to Wall Planks