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Friday the 13th….Nuff Said. August 13, 2021

Swamp City Fitness – All Day Swamp City WOD

Warm-up

PVC routine

5 slow and lows

10 beat swings

10 pike push-up with leg kick

5 berzerker lunges

10 burpee broad jumps

Strength

Front Squat-Week 7

4 sets of 6

**ADD 5-10% TO THE WEIGHT YOU HAVE BEEN USING FOR THE PAST 3 WEEKS**

Grettel (Time)

10 Rounds For Time:

3 Clean and Jerks (135/95 lb)

3 Burpees Over the Bar
To learn more about Grettel click here
**power is allowed and encouraged**

Metcon

Rest 5 minutes after “Grettel” and then:

Run 1 mile for time

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