Swamp City Fitness – All Day Swamp City WOD
Warm-up
PVC routine
20 banded pull aparts
20 banded presses
10 banded good mornings
10 lemon squeezers
Strength
4 rounds
8-10 bench press
10-12 barbell curls
1 minute center plank
Metcon
10-9-8-7-6-5-4-3-2-1
Power snatches (115/75)
1-2-3-4-5-6-7-8-9-10
Back squats (115/75)
16 minute cap