Swamp City Fitness – All Day Swamp City WOD
Warm-up
400m run
:10 hang
10m inchworm
10m duck walk
10 lateral lunges
20 jumping jacks
20 skater hops
20 jump squats
200m run
Strength
Back Rack Lunges-Week 4
4 sets of 6 lunges/leg
**ADD 5-10% TO THE WEIGHT YOU HAVE BEEN USING**
Metcon
Every 3 minutes x 6 (18 total minutes)
200m run
10 front squats (95/65)
Max reps of bar-facing burpees
*score is total burpees*