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9 Days Until the Race

Swamp City Fitness – All Day Swamp City WOD

Warm-up

200M Run

10M Bear Crawl

10M Froggers

10sec hang

200M Run

10M Samson Stretch

10M Burpee Broad Jump

10 Beat Swings

200M Run

10M Inch worm

10M Quad Stretch Toe Touch

10 Kipping Beat Swings

Empty Bar: (2 rounds)

10 Muscle Cleans

10 Front Squats

10 Push Press

Strength

Clean and Jerks

work on form and work up to heavy .

3 x 3

Metcon

4 Rounds:

3 High Hang Snatches

4 Overhead Squats

4 Burpees Over Bar

400M Run

2 Muscle Ups or 6 Ring Rows

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