Swamp City Fitness – All Day Swamp City WOD
Warm-up
400m run
10m bear crawl
10m inch worm
10 beat swings
200m run
10 BB good mornings
10 BB back squats
10 BB RDLs
400m run
Strength
Week 7 Day 1
Deadlift
Set 1: 5 reps @ 75%
Set 2: 3 reps @ 85%
Set 3: Max reps @ 95%- goal is 1+reps
Metcon
4 rounds for time
200m run
15 deadlifts (135/95)
15 box jumps
15 toes to bar
