Swamp City Fitness – All Day Swamp City WOD
Warm-up
400m run
10m Samson stretch
10m inchworm
5 berzerker lunges
10 beat swings
10 good mornings
5 slow and lows
10 burpees
10 lemon squeezers
Strength
Deload week!
Back Squats
4×4 at 60%
Metcon
FOR TIME:
1000m run
80 walking lunges
60 sit-ups
40 push-ups
20 C2B/pull-ups
*30 DU/60 SU AFTER each movement. You finish with jump ropes (total of 5 times)
25 minute cap