Swamp City Fitness – All Day Swamp City WOD
Warm-up
400m run
:30 couch stretch each leg
5 berzerker lunges
15m duck walk
15m perfect stretch
5 rig raises-snatch/wide grip
5 slow and lows
15 jump squats
:30 hang from the bar
Weightlifting
Strength-Week 4 Day 3-WENDLER DELOAD WEEK
Back Squat
Set 1: 5 reps @ 40%
Set 2: 5 reps @ 50%
Set 3: 5 reps @ 60%
**in between sets, get shoulders warmed up for OHS** (arm circles, PVC work, wrist stretches)
Metcon
“Nancy”
5 RFT
400m run
15 OHS (95/65)
