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4 Days Until the Race

Swamp City Fitness – All Day Swamp City WOD

Warm-up

30 Dubs or 75 Singles

10 Sec Hang

5 Burpees

4 Slow and Lows

40 Dubs or 100 Singles

10 Beat Swings

10 Push Ups

4 Quad Stretch Toe Touch (each leg)

50 Dubs or 125 Singles

10 Kipping Beat Swings

3 Snatch Grip Rig Raises

20 sec Ankle mobility Stretch on the bench.

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Strength

Bench Press & Pistols (work up to heavy 8 Rep Bench)

4 Rounds of 8 Bench

4 Pistols on each leg between sets of bench

Metcon

7 Min AMRAP

Snatch & Pull Up Ladder (95/65)

1 Snatch

1 Pull Up

2 Snatches

2 Pull Ups

3 Snatches

3 Pull Ups

4, 4, 5, 5, 6, 6, 7, 7, ….

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