Swamp City Fitness – All Day Swamp City WOD
Warm-up
400m run
10 beat swings
5 berzerker lunges
20 KBS
20 KB goblet squats
20 KB RDL
10 kipping beat swings
:45 ankle stretch each leg
400m run
Weightlifting
Front Squats
Take 15 minutes to work up to a heavy pause (3 seconds) front squat
Metcon
4 RFT
6 Power Snatches (95/65)
8 OHS
10 HSPU (or 12 HRPU)
200m run