Swamp City Fitness – All Day Swamp City WOD
Warm-up
400m run
50 jumping jacks
10 beat swings
5 slow and lows
10 good mornings
5 berzerker lunges
10 kipping beat swings
5 wide grip rig raises
10 pike pushup with leg kick
50 jumping jacks
Skill
Rowing Clinic with Katie
Metcon
15 Minute AMRAP
10 OHS (95/65)
15 Box Jumps
250m row