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Devil Presses are…the Devil…August 17, 2021

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

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