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Up Up Up on a Monday! October 4, 2021

Swamp City Fitness – All Day Swamp City WOD

Warm-up

400m run

10m Samson stretch

10m inchworm

5 berzerker lunges

10 beat swings

10 good mornings

5 slow and lows

10 burpees

10 lemon squeezers

Strength

Deload week!

Back Squats

4×4 at 60%

Metcon

FOR TIME:

1000m run

80 walking lunges

60 sit-ups

40 push-ups

20 C2B/pull-ups

*30 DU/60 SU AFTER each movement. You finish with jump ropes (total of 5 times)

25 minute cap

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