Swamp City Fitness – All Day Swamp City WOD
Warm-up
0 jumping jacks
:10 hang
10m Samson stretch
10m inchworm
10 beat swings
5 quad stretch toe touch
50 jumping jacks
5 berzerker lunges
10 kipping beat swings
10 lemon squeezers
5 jumping berzerker lunges
:30 calf stretch/leg
Metcon
0-8 minutes
Run 400m
Remaining time AMRAP:
5 pull-ups
10 push-ups
15 air squats
10-18 minutes
Run 400m
Remaining time AMRAP:
5 toes to bar
10 sit-ups
15 lunges
20-28 minutes
Run 400m
Remaining time AMRAP:
5 pull-ups
10 push-ups
15 air squats
30-38 minutes
Run 400m
Remaining time AMRAP:
5 toes to bar
10 sit-ups
15 lunges
*Score will be total amount of rounds and reps at the end of the workout between all 4 AMRAPs*