Swamp City Fitness – All Day Swamp City WOD
Warm-up
400m run
10m inchworm
10m duck walk
5 quad stretch toe touch each leg
10 beat swings
5 slow and lows
5 narrow grip rig raises
10 kipping beat swings
10 jump squats
Strength
Front Squat-Week 8
4 sets of 7
**USE SAME WEIGHT AS LAST WEEK FOR ALL 4 SETS**
Metcon
“Victoria”
AMRAP 20
200m run
12 American KBS (53/35)
6 pullups/ring rows
3 pistols each leg
10m HSW or 3 wall walks
WE WILL MISS YOU, VICTORIA!! GOOD LUCK IN LONDON!!!!!
