Swamp City Fitness – All Day Swamp City WOD
Warm-up
400m run
50 DU or 100 SU
:45 couch stretch/leg
5 jumping berzerker lunges
4 quad stretch toe touch/leg
5 slow and lows
50 DU or 100 SU
4 turkish get ups/side
Strength
Strength-Week 5 Day 3
Back Squat
Set 1: 5 reps @ 65%
Set 2: 5 reps @ 75%
Set 3: Max reps @ 85% – goal is 5+reps
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups