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1-2-3-4-5! October 28, 2021

Swamp City Fitness – All Day Swamp City WOD

Warm-up

200m run

15m bear crawl

15m inch worm

50 DU or 100 SU

3 quad stretch toe touch per leg

10 beat swings

20 lemon squeezers

20 plank jacks

50 DU or 100 SU

10 BB good mornings

10 BB RDLs

200m run

Strength

Deadlifts

3×3 at 90% of 1 RM

Metcon

5 RFT

100m sled push (sub 20 DB snatches if it is raining)

20 slam balls

300m row

40 DU/80 SU

20 minute cap

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