Swamp City Fitness – All Day Swamp City WOD
Warm-up
600m run
10 BB strict press
60 DU or 120 SU
10 BB good mornings
60 DU or 120 SU
10 kipping beat swings
600m run
Weightlifting
Strength-Week 2 Day 2
Strict Press
Set 1: 3 reps @ 70%
Set 2: 3 reps @ 80%
Set 3: Max reps @ 90%- goal is 3+reps
Metcon
Fight Gone Bad…sorta
3 Rounds For Total Reps
1 minute Med Ball Cleans (20/14 lb)
1 minute Sumo Deadlift High-Pulls (75/55 lb)
1 minute DU or SU
1 minute Push Press (75/55 lb)
1 minute Sit Ups
1 minute Rest
