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CINCO DE MAYO, May 5, 2021

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

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