Swamp City Fitness – All Day Swamp City WOD
Warm-up
PVC routine (make sure to do wrist stretches!!)
5 wide grip rig raises
10 beat swings
5 berzerker lunges
10 kipping beat swings
:30 calf stretch/leg
:30 couch stretch/leg
Weightlifting
Barbell Warm Up
10 snatch grip RDLs
10 snatch grip high pulls
5 muscle snatches
5 OHS
Snatch Complex:
Full snatch + 2 OHS
Metcon
3 RFT
400m run
10 Power snatches (95/65)
10 T2B
10 HSPU or 15 HRPU
22 minute time cap