Swamp City Fitness – All Day Swamp City WOD
Warm-up
200m run
:10 hang
10 beat swings
10 jump squats
50 jumping jacks
10 BB good mornings
10 BB back squats
10 BB RDLs
200m run
10 kipping beat swings
10 lemon squeezers
10 superman’s
Strength
Week 6 Day 1
Deadlift
Set 1: 3 reps @ 70%
Set 2: 3 reps @ 80%
Set 3: Max reps @ 90%- goal is 3+reps
Metcon
For Time
20-18-16-14-12-10-8-6-4-2
KB Box Step Ups
2-4-6-8-10-12-14-16-18-20
KB snatches
