Swamp City Fitness – All Day Swamp City WOD
Warm-up
400m run
10m bear crawl
10m duck walk
4 quad stretch toe touch each leg
40 jumping jacks
10 jump squats
10 lateral lunges each leg
4 slow and lows
:45 couch stretch/leg
Strength
Week 6 Day 3
Back Squat
Set 1: 3 reps @ 70%
Set 2: 3 reps @ 80%
Set 3: Max reps @ 90%- goal is 3+reps
Ingrid (Time)
10 Rounds For Time:
3 Snatches (135/95 lb)
3 Burpees Over the Bar
To learn more about Ingrid click here
**Can be power or full snatches**