Swamp City Fitness – All Day Swamp City WOD
Warm-up
60 jumping jacks
:10 hang
10m samson stretch
10m duck walk
5 slow and lows
10 beat swings
10 jump squats
10 pike push up with leg kick
5 jumping berzerker lunges
60 jumping jacks
:30 couch stretch/leg
:30 calf stretch/leg
Strength
MAX OUT YOUR BACK SQUAT (20-25 minutes)
Nicole (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
400m Run
Max Rep Pull-ups
*Score is the total amount of pull-ups/ring rows. EVERY time you break your ring rows or drop from the pull up bar, you go back for a 400m run**