Swamp City Fitness – All Day Swamp City WOD
Warm-up
400m run
:45 couch stretch each leg
5 slow and lows
5 quad stretch toe touch each leg
15m duck walk
15m bear crawl
5 jumping berzerker lunges
20 empty BB back squats
400m run
Weightlifting
Strength-Week 3 Day 3
Back Squat
Set 1: 5 reps @ 75%
Set 2: 3 reps @ 85%
Set 3: Max reps @ 95%- goal is 1+reps
Metcon
“Helen”
3 RFT
400m run
21 KBS (53/35)
12 pull-ups
