Swamp City Fitness – All Day Swamp City WOD
Warm-up
60 Jumping Jacks
10 no push up burpees
10 beat swings
15m bear crawl
15m quad stretch toe touch
40 Jumping Jacks
10 empty BB good mornings
10 empty BB thrusters
20 jumping jacks
10 empty BB RDLs
10 empty BB back squats
Weightlifting
Strength-Week 3 Day 1
Deadlift
Set 1: 5 reps @ 75%
Set 2: 3 reps @ 85%
Set 3: Max reps @ 95%- goal is 1+reps
Metcon
For Time
30-20-10
Hang Power Cleans (95/65)
Toes to Bar
Thrusters (95/65)