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
Strength
Back Rack Lunges-Week 7
4 sets of 6 lunges/leg
**ADD 5-10% TO THE WEIGHT YOU HAVE BEEN USING FOR THE PAST 3 WEEKS**
Note: this will be the start of the last 3 weeks of this strength cycle!
Metcon
Every 5 minutes for 4 rounds
400m run (scaled 300m run)
15 pull ups
10 front squats (95/65)
Max KBS in remaining time of the 5 minutes
**Score is total KBS reps**
