Swamp City Fitness – Swamp City WOD
Warm Up
20/16 Cal Bike
40 Ab Mat Sit Ups
10 Beat Swings
10M Samson Stretches
3 Quad Stretch Toe Touch
7 Stationary Inch Worms
5 Squats
5 Drop Squats
10 Side Lunges
20 Skater Hops
10 Empty Bar Strict Press
Strength
This will be week 3of an 8 week5x5 Lifting Program.
25Min to Complete
Warm Up to 85% of your 1RM for each movement.
5×5 Split Jerks
5×5 Front Rack Lunges
Metcon (No Measure)
For Time:
6 Back Squats (185/145)
200M Run
20M Sandbag Drag
12 Back Squats
400M Run
20M Sandbag Drag
18 Back Squats
600M Run
20M Sandbag Drag
