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Run Run Run! Friday August 27, 2021

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*

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