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Five more days until the Race

Swamp City Fitness – All Day Swamp City WOD

Warm-up

400M Run

25 Jumping Jacks

10 Samson Stretches

4 Lateral Lunges (each leg)

5 Slow and Lows

600M Run

10 Sec Hang

10 Jumping Squats

20 Skater Hops

4 Quad Stretch Toe Touch (each leg)

800M Run

10 Beat Swings

10 Push Ups

Strength

Warm up Ring Dips and Front Rack Lunges. Work up to heavy.

7 Round 1:20 EMOM

4 Front Rack Lunges (2 per leg) + 4 Ring Dips

Metcon

Dubs, WallBalls, & T2B

4 Rounds:

30 Dubs

20 WallBalls

10 T2B

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