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Gosh! You Are Such a Karen!…July 9, 2021

Swamp City Fitness – All Day Swamp City WOD

Warm-up

400m run

PVC Routine

10 beat swings

5 slow and lows

10 pause goblet squats (3 second pause)

10 kipping beat swings

:30 couch stretch/leg

Strength

Front Squat-Week 2

4 sets of 7

**USE SAME WEIGHT AS LAST WEEK FOR ALL 4 SETS**

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#

Cool Down

Depending how long “Karen” takes… here is some core

9 Minute AMRAP

20 cross-body mountain climbers

15 leg lifts

10 sit-ups

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