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Double Dumbbells?! September 22, 2021

Swamp City Fitness – All Day Swamp City WOD

Warm-up

200m run

:10 hang

5 berzerker lunges

10 beat swings

5 slow and lows

200m run

10 ring rows

5 narrow grip rig raises

10 burpees

200m run

Strength

Strict Press

4×4 at 80% of 1RM

Metcon

3 x 5 minute AMRAPs with 1 minute rest in between

4 double DB front squats

8 double DB push press

10 pull-ups/ring rows

*pick up where you left off each AMRAP*

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