Swamp City Fitness – All Day Swamp City WOD
Warm-up
400m run
50 jumping jacks
5 slow and lows
10 lateral lunges
10 beat swings
50 jumping jacks
5 narrow grip rig raises
10 cossack squats
20 skater hops
Strength
Back Rack Lunges-Week 5
4 sets of 7 lunges PER LEG. 14 TOTAL LUNGES EACH SET
**USE SAME WEIGHT AS LAST WEEK FOR ALL 4 SETS**
Metcon
For Time
100 DU/200 SU
50 wall balls
25 burpee box jump overs
50 wall balls
100 DU/SU
20 minute time cap