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
