Swamp City Fitness – All Day Swamp City WOD
Warm-up
100 DUBS or 200 Singles
15M Inch Worms
15M Skipping High Jumps
Shoulder Circles, Hugs, Raise the Roofs
30sec Calf Stretches
5 Breakdance Burpees
5 Berserker Lunges
Rig Raises (Narrow & Wide)
Strength
Handtsand Walking Progressions
Safety Rolls and Somersaults
Metcon
400M Run/Row (buy in)
4 Rounds:
3 Tire Flips
2 Rope Climbs or Up/downs
10 Slam Balls
1 Sled Sprint around the gym (go the opposite direction each round)
400M Run/Row (buy out)