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That is a lot to do in 5 minutes, Gaby… August 9, 2021

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**

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