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