Swamp City Fitness – All Day Swamp City WOD
Warm-up
400m run
:10 hang
10m Samson stretch
10m inchworm
5 quad stretch toe touch/leg
10m duck walk
10m perfect stretch
10 lemon squeezers
10 beat swings
10 good mornings
:30 calf stretch/leg
:30 couch stretch/leg
Strength
Back Squats
WORK UP TO A 3 RM.
You already did 3×3 at 90%, so you know you are capable of 3 reps at that weight. Maybe shoot for a 3 RM at your 95+%?!
Metcon
4 RFT
15 Toes to bar
30 American KBS (53/35)
60 DU/120 SU
15 minute cap