Swamp City Fitness – All Day Swamp City WOD
Warm-up
30 second couch stretch per leg
5 slow and lows
5 Samson stretch per leg
50 DU (100 SU)
5 burpees
10 jump squats
50 DU (100 SU)
15m duck walk
15m frog jumps
5 quad stretch toe touch per leg
50 DU (100 SU)
Weightlifting
Strength Week 1 Day 3
Back Squat
Set 1: 5 reps @ 65%
Set 2: 5 reps @ 75%
Set 3: Max reps @ 85% – goal is 5+reps
Metcon
3 x 5 minute AMRAPs with 1 minute rest in between
**Start where you left off each round**
3 power cleans (95/65)
6 thrusters
9 sit-ups