Swamp City Fitness – All Day Swamp City WOD
Warm-up
400m run
PVC routine
:10 hang
10 pike push up with leg kick
10 beat swings
10 pause goblet squats
10 KBS
10 kipping beat swings
Strength
Front Squat-Week 5
4 sets of 7
**USE SAME WEIGHT AS LAST WEEK FOR ALL 4 SETS**
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups