Swamp City Fitness – All Day Swamp City WOD
Warm-up
PVC routine
10 beat swings
5 slow and lows
30 jumping jacks
10 kipping beat swings
5 ring dips
:30 calf stretch/leg
:30 couch stretch/leg
Strength
Front Squat-Week 3
4 sets of 8
**USE SAME WEIGHT AS WEEK 1 AND 2 FOR ALL 4 SETS**
Metcon
“Katie”
20 minute AMRAP
15 wall balls
200m run
10 pull-ups
200m row
5 ring dips