Swamp City Fitness – All Day Swamp City WOD
Warm-up
50 jumping jacks
:10 hang
5 quad stretch toe touch/leg
10 beat swings
50 jumping jacks
10 kipping beat swings
5 slow and lows
10 KBS
10 KB pause goblet squats
50 jumping jacks
Strength
Front Squat-Week 9
4 sets of 8
**USE SAME WEIGHT AS LAST WEEK FOR ALL 4 SETS*
Metcon
For Time:
1200m run
-rest 3 minutes-
800m run
-rest 2 minutes-
400m run
SCORE IS TOTAL TIME INCLUDING REST. TIME ENDS ONCE YOU COMPLETE THE 400M
*you will need to take note of your own rest periods as everyone will be finishing the runs at different times*
