Swamp City Fitness – All Day Swamp City WOD
Warm-up
200m run
:10 hang
10m bear crawl
10m perfect stretch
10 beat swings
200m run
10 BB RDLs
10 BB good mornings
10 kipping beat swings
200m run
Strength
Deadlift
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
FOR TIME:
10-9-8-7-6-5-4-3-2-1
Power Cleans (135/95)
2-4-6-8-10-12-14-16-18-20
Box Jumps (24″/20″)
20 minute cap
