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*
