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Funky Friday, Friday June 4, 2021

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**

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