Swamp City Fitness – All Day Swamp City WOD
Warm-up
400m run
:10 hang
5 slow and lows
10 beat swings
5 berzerker lunges
10 cossaxck squats
5 jumping berzerker lunges
10 kipping beat swings
20 skater hops
Strength
Back Rack Lunges-Week 8
4 sets of 7 lunges EACH LEG
**USE SAME WEIGHT AS LAST WEEK FOR ALL 4 SETS**
Metcon
For Time:
10-9-8-7-6-5-4-3-2-1
Burpee box jump overs
100m run after each set
20 minute cap
