Swamp City Fitness – All Day Swamp City WOD
Warm-up
10 sec hang
400M Run
10 Beat Swings
PVC Routine
3 Rig Raises (narrow and wide)
10 Kipping Beat Swings
Strength
Shoulder Press EMOM 1:20
4 Front Rack (narrow)
4 Back Rack (wide)
Metcon
5 Rounds:
10 Thrusters (65/55)
10 Pull Ups
200M Run