Swamp City Fitness – All Day Swamp City WOD
Warm-up
PVC routine
3 rig raises-snatch grip (wide grip)
10 second hang
10m Samson stretch
5 slow and lows
10 jump squats
10m bear crawl
20m high skips
10 ring rows
Skill
Handstand Progressions
Somersaults and Safety Rolls
Metcon
3 Rounds for time:
400m run
10 hang power snatches (95/65)
10 overhead squats
10 pull ups