Swamp City Fitness – All Day Swamp City WOD
Warm-up
15m perfect stretch
15m bear crawl
200m run
15 empty BB good mornings
15 empty BB RDLs
200m run
:10 second hang
10 beat swings
200m run
Weightlifting
Strength-Week 4 Day 1-WENDLER DELOAD WEEK
Deadlift
Set 1: 5 reps @ 40%
Set 2: 5 reps @ 50%
Set 3: 5 reps @ 60%
Metcon
7 minute AMRAP
7 Toes to bar
7 Front squats (95/65)
-rest 3 minutes
7 minute AMRAP
7 Hang power cleans (95/65)
7 Box jumps
