Swamp City Fitness – All Day Swamp City WOD
Warm-up
40 Jumping Jacks
10 Squats
10 Lunges
10M Burpee Broad Jump
40 Jumping Jacks
10 Squats
6 Samson Stretch
10M Burpee Broad Jump
40 Jumping Jacks
Strength
Warm up with empty bar 10, Muscle Cleans, 10 Front Squats
3 Stage Cleans, High Hang, Low Hang, Full Clean
Work up to the heaviest you can perform as a complex of 2 rounds.
Complete 3 complexes at that weight.
Metcon
3 Rounds:
8 double KB Box Step Ups
10 Push Ups
12 Slam Balls
14 V-Ups
16 Dubs or 40 Singles
