Swamp City Fitness – All Day Swamp City WOD
Warm-up
600M Run
PVC Routine
Strength
Bench Press & Pistols
Work up to 86% of 1RM
2 Sets of 6 @ 86%
3 Pistols (each leg) between each set of bench
2 Sets of 14 @ 68%
Metcon
12 Min AMRAP:
4 Ring Dips
8 Slam Balls
4 Cleans
8 Push Press or Thrusters
Every 2 rounds 100M Sled Push
