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Back Squats!!! August 10, 2021

Swamp City Fitness – All Day Swamp City WOD

Warm-up

10m Samson stretch

10m duck walk

5 quad stretch toe touch/leg

5 slow and lows

10 beat swings

5 berzerker lunges

10 jump squats

10 cossack squats

5 jumping berzerker lunges

:30 calf stretch

:30 couch stretch

Strength

Back squats:

4 x 6 at 70% of 1RM

(4 x 6 means 4 sets of 6 reps)

Rest 2 minutes between sets

Metcon

For Time

50 Power snatches (75/55)

50 Sit-ups

50 T2B

50 Burpees

**PARTITION HOWEVER YOU WANT**

**20 minute cap**

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