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Well Then…November 19, 2021

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*

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