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
