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Cure for the Weekend

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

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