Swamp City Fitness – All Day Swamp City WOD
Warm-up
400m run
10m perfect stretch
10m duck walk
5 slow and lows
10 lateral lunges
10 beat swings
10 cossack squats
20 skater hops
10 kipping beat swings
Strength
Back Rack Lunges-Week 6
4 sets of 8 lunges/leg
**USE SAME WEIGHT AS LAST WEEK FOR ALL 4 SETS**
Metcon
FOR TIME
400m run
20 front squats (95/65)
400m run
20 back squats (95/65)
400m run
20 thrusters (95/65)
400m run
20 minute cap