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
10m duck walk
10m Samson stretch
10 beat swings
5 berzerker lunges
10 good mornings
10 kipping beat swings
:30 calf stretch
:30 couch stretch/leg
Strength
Back Squats
WORK UP TO A 5 RM.
You already did 5×5 at 80%, so you know you are capable of 5 reps at that weight. Maybe shoot for a 5 RM at your 85-90%?!
Metcon
FOR TIME:
21-15-9
Burpee Box Jump Overs (24″/20″)
Thrusters (95/65)
15 minute cap
