Swamp City Fitness – All Day Swamp City WOD
Warm-up
15m bear crawl
15m inch worm
60 DU or 120 SU
3 quad stretch toe touch per leg
10 beat swings
20 lemon squeezers
20 plank jacks
60 DU or 120 SU
15 BB good mornings
15 BB RDLs
Weightlifting
Strength- Week 5 Day 1
Deadlift-remember to add 10 pounds to your 1RM before taking 90%!
Set 1: 5 reps @ 65%
Set 2: 5 reps @ 75%
Set 3: Max reps @ 85% – goal is 5+reps
Metcon
3 x 5 minute AMRAP with 1 minute rest in between
5 lateral bar hop burpees
5 push press (95/65)
5 back squats (95/65)