Swamp City Fitness – All Day Swamp City WOD
Warm-up
200m run
10 BB good mornings
10 BB RDLs
:10 hang from the bar
200m run
10 beat swings
10 BB back squats
200m run
10 downward dog push up with leg lick
10 lemon squeezers
200m run
Strength
Strength-Wendler Week 1 Day 1
Deadlift
Set 1: 5 reps @ 65%
Set 2: 5 reps @ 75%
Set 3: Max reps @ 85% – goal is 5+reps
Metcon
For Time
3 rounds
9 deadlifts (135/95)
9 pull-ups
9 box jumps
2 rounds
15 deadlifts
15 pull-ups
15 box jumps
1 round
21 deadlifts
21 pull-ups
21 box jumps