Swamp City Fitness – All Day Swamp City WOD
Warm-up
400m run
10 beat swings
30 lateral hops over a line
30 jumping jacks
5 slow and lows
5 burpee broad jumps
20 skater hops
20 air squats
10 kipping beat swings
10 push ups
10 ring rows
Weightlifting
Strength-Week 2 Day 3
Back Squat
Set 1: 3 reps @ 70%
Set 2: 3 reps @ 80%
Set 3: Max reps @ 90%- goal is 3+reps
Metcon
Murph Prep!!!
5 rounds of:
400m run
3 rounds of “Cindy”- 5 pull-ups, 10 push-ups, 15 air squats
(total of 15 rounds of Cindy by the end of the workout)