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10-1 on a Monday! August 16, 2021

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

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