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Kelly Doesn’t Even Go Here…June 18, 2021

Swamp City Fitness – All Day Swamp City WOD

Warm-up

50 jumping jacks

5 quad stretch toe touch each leg

10m duck walk

10m perfect stretch

50 jumping jacks

5 slow and lows

10 jump squats

10 burpees

50 jumping jacks

Strength

Week 8 Day 3

Back Squat-DELOAD

Set 1: 5 reps @ 40%

Set 2: 5 reps @ 50%

Set 3: 5 reps @ 60%

Kelly (Time)

5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#
*35 minute time cap*

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