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Who is Jackie? June 11, 2021

Swamp City Fitness – All Day Swamp City WOD

Warm-up

200m run

5 slow and lows

5 quad stretch toe touch each leg

5 berzerker lunges

200m run

:30 calf stretch each leg

:30 couch stretch each leg

30 jump squats

200m run

Strength

Week 7 Day 3

Back Squat

Set 1: 5 reps @ 75%

Set 2: 3 reps @ 85%

Set 3: Max reps @ 95%- goal is 1+reps

Metcon

Running “Jackie”

1000m Run

50 thrusters (45/35)

30 pull-ups

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