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Them Squats Be Heavy…October 11, 2021

Swamp City Fitness – All Day Swamp City WOD

Warm-up

400m run

:10 hang

5 quad stretch toe touch each leg

5 slow and lows

10 beat swings

5 berzerker lunges

5 burpees

10 kipping beat swings

:30 couch stretch/leg

Strength

Back Squats

5×5 at 80% of 1 RM

Metcon

6 RFT

5 burpee box jumps (24″/20″)

10 toes to bar

15 wall balls (20/14)

20 minute cap

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