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Just Another 3 by 5…August 18, 2021

Swamp City Fitness – All Day Swamp City WOD

Warm-up

Warm Up

50 jumping jacks

:10 hang

10m Samson stretch

10m inchworm

50 jumping jacks

5 narrow grip rig raises

5 quad stretch toe touch/leg

10 pike push up with leg kick

50 jumping jacks

Strength

Push Press-Week 8

4 sets of 7

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

Metcon

3 x 5 minute AMRAPs with 1 minute rest in between:

3 hang power cleans (95/65)

6 thrusters (95/65)

9 box jumps (24″/20″)

*pick up where you left off each AMRAP*

**score it total amount of rounds and reps at the end**

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