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3 Minute Intervals…October 18, 2021

Swamp City Fitness – All Day Swamp City WOD

Warm-up

400m run

10m inchworm

10m bear crawl

5 slow and lows

10 beat swings

10m duck walk

10m Samson stretch

10 kipping beat swings

:30 calf stretch/leg

:30 couch stretch/leg

Strength

Back Squats

4×4 @ 85% of 1 RM

Metcon

Every 3 minutes for 18 minutes (6 rounds)

200m run

16 alternating DB snatches

Max reps air squats

**Score is total number of air squats**

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