Swamp City Fitness – All Day Swamp City WOD
Warm-up
PVC routine
5 slow and lows
10m duck walk
10m burpee broad jump
10 beat swings
10 jump squats
10 pike push up leg kick
5 jumping berzerker lunges
Weightlifting
Take 20 minutes to work on the following complex:
Clean+Hang Clean+Jerk
Metcon
3 x 5 minute AMRAPs. Rest 1 minute between.
5 hang power cleans (95/65)
5 front squats (95/65)
5 lateral burpees over the bar