Swamp City Fitness – All Day Swamp City WOD
Warm-up
Warm Up
PVC routine
10 beat swings
10 goblet squats with 3 second pause
10 kipping beat swings
:30 couch stretch/leg
Strength
Front Squat-Week 4
4 sets of 6
**ADD 5-10% TO THE WEIGHT YOU HAVE BEEN USING**
Isabel (Time)
For Time: 30 Snatches, 135# / 95#
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
You will do Isabel, REST 5 MINUTES, and then do Grace.
