Swamp City Fitness – All Day Swamp City WOD
Warm-up
200m run
10m perfect stretch
10m inchworm
10 beat swings
10 jump squats
10 BB good mornings
10 BB RDLs
10 BB strict press
200m run
Strength
Week 8 Day 1
Deadlift-DELOAD
Set 1: 5 reps @ 40%
Set 2: 5 reps @ 50%
Set 3: 5 reps @ 60%
Metcon
600m run
50 deadlifts (135/95)
40 bar-facing burpees
30 hang power cleans
20 toes to bar
10 push jerks or push press
*Use same weight for all barbell movements*
*25 minute cap*