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