Swamp City Fitness – All Day Swamp City WOD
Warm-up
10 sec hang from bar
400M Run
10 Beat Swings
PVC Routine (everyone together)
50 Situps
Rig Raises
Skill
1:20 EMOM for 8 Rounds:
4 Strict Press
4 Back Rack (snatch grip) Push Press
Metcon
10 Min AMRAP
2 Deadlifts @80%
4 Burpees over bar
8 Twisting Knee Raises from the Bar
