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Bro Stuff…September 8, 2021

Swamp City Fitness – All Day Swamp City WOD

Warm-up

PVC routine

:10 hang

10 pike push up with leg kick

20 banded pull aparts

10 ring rows

10 beat swings

20 lemon squeezers

Strength

3 rounds

10 bench press (moderate weight-10 reps should be unbroken)

10 Db/KB bent over rows per arm

Max set chin ups (underhand grip)

Metcon

For Time:

15-10-5-10-15

Power Snatch (95/65)

30-20-10-20-30

Wall Balls (20/14)

20 minute cap

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