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Are the Wall Balls Really Necessary? August 31, 2021

Swamp City Fitness – All Day Swamp City WOD

Warm-up

PVC routine (make sure to get wrist stretches)

:10 hang

5 wide grip rig raises

10 beat swings

Barbell Warm Up:

10 snatch grip BB RDL

10 snatch grip high pulls

10 muscle snatches

5 OHS

Weightlifting

20 minutes to work on snatch complex:

Power Snatch + Hang Full Snatch + OHS

**Goal is to get around 5-6 complexes either working on technique or building in weight if proficient at movements**

Metcon

FOR TIME:

100 DU/200 SU

80 KBS (53/35)

60 Sit-ups

40 Goblet squats

20 KB snatches (total)

EMOM 5 wall balls (20/14) START WITH WALL BALLS

25 minute time cap

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