Swamp City Fitness – All Day Swamp City WOD
Warm-up
PVC routine
:10 hang
5 wide grip rig raises
10 beat swings
5 quad stretch toe touch/leg
10 kipping beat swings
:30 couch stretch/leg
:30 ankle stretch on bench/leg
Weightlifting
OHS
Find a 3RM OHS from the rack (if proficient at movement)
OR
Work on OHS form if you are unfamiliar with the movement or not proficient
Metcon
FOR TIME
100 DU/200 SU
80 HR push-ups
60 wall balls
40 T2B
20 single arm devil press (you choose DB)
25 minute cap