Swamp City Fitness – All Day Swamp City WOD
Warm-up
200m run
:10 hang
10m inchworm
10m Samson stretch
200m run
5 slow and slows
5 narrow grip rig raises
5 jumping berzerker lunges
200m run
10 pause goblet squats (3 sec pause)
10 beat swings
10 KBS
Strength
Push Press-Week 3
4 sets of 8
**USE SAME WEIGHT AS WEEK 1 AND 2 FOR ALL 4 SETS**
Metcon
FOR TIME
1000m run
80 push-ups
60 KB goblet squats (53/35)
40m HSW or 8 wall walks
20 single arm devil press (find a DB that works for YOU!)
**25 minute cap**
Devil Press Demo: https://www.youtube.com/watch?v=11a32Aq9nYQ
