Swamp City Fitness – All Day Swamp City WOD
Warm-up
PVC routine
200m run
:10 hang
5 narrow grip rig raises
5 jumping berzerker lunges
:30 calf stretch/leg
200m run
Skill
4x max reps strict pull ups
4x max reps strict HSPU or 4×4 wall walks
4x 50 russian twists with DB or KB (L+R=2)
Metcon
HB DEE!!!! (Even though it was actually on the 5th)
Buy In: 36 burpees cause everyone needs birthday burpees
THEN
3 RFT
12 Push Press (95/65)
12 Front Rack lunges (total)
12 T2B
THEN
Buy Out: 36 burpees…again, birthday burpees
25 minute cap
