Swamp City Fitness – All Day Swamp City WOD
Warm-up
400m run
:10 hang
10m Samson stretch
10m duck walk
5 quad stretch toe touch/leg
10 lateral lunges
10 beat swings
10 cossack squats
20 skater hops
Strength
Back Rack Lunges-Week 9
4 sets of 8 lunges/leg
**USE SAME WEIGHT AS LAST WEEK FOR ALL 4 SETS**
Metcon
6 RFT
6 single arm devil press (you choose DB weight)-TOTAL
6 power cleans (135/95)
6 shoulder to overhead (135/95)
6 T2B
18 minute cap