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Tuesdays, Man… May 11, 2021

Swamp City Fitness – All Day Swamp City WOD

Warm-up

400m run

10 beat swings

5 berzerker lunges

20 KBS

20 KB goblet squats

20 KB RDL

10 kipping beat swings

:45 ankle stretch each leg

400m run

Weightlifting

Front Squats

Take 15 minutes to work up to a heavy pause (3 seconds) front squat

Metcon

4 RFT

6 Power Snatches (95/65)

8 OHS

10 HSPU (or 12 HRPU)

200m run

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