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Chips Ahoy! July 14, 2021

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

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