Swamp City Fitness – All Day Swamp City WOD
Warm-up
200m run
PVC routine
:10 hang
10 jump squats
10 burpee broad jumps
10 beat swings
10 KB pause goblet squats (3 second pause)
10 KB swings
200m run
Strength
Front Squats- Week 1
4 sets of 6 all at the same weight
*If you have a 1RM, I suggest starting around 65% of your 1RM front squat. If you do not have a 1RM front squat, but you do have a 1RM back squat…take 80% of your back squat 1RM and use that as your “1RM” front squat*
Metcon
“Running Christine”
3 RFT
500m run
12 deadlifts-body weight
21 box jumps