Swamp City Fitness – All Day Swamp City WOD
Warm-up
50 jumping jacks
:10 hang
10 pike push-up with leg kick
10 beat swings
50 jumping jacks
5 slow and slows
10 good mornings
10 KB strict press/arm
3 turkish getups/arm
50 jumping jacks
Strength
Push Press-Week 6
4 sets of 8
**USE SAME WEIGHT AS LAST WEEK FOR ALL 4 SETS**
Metcon
AMRAP 6
20 DU/40 SU
20 American KBS (53/35)
20 KB Goblet squats
AMRAP 5
20 DU/40 SU
15 American KBS
15 KB Goblet squats
AMRAP 4
20 DU/40 SU
10 American KBS
10 KB Goblet squats
**REST 1 MINUTE BETWEEN AMRAPS**
Restart count each AMRAP and then add up all rounds and reps once finished and that will be your score