Swamp City Fitness – All Day Swamp City WOD
Warm-up
50 jumping jacks
5 slow and lows
10 beat swings
15 good mornings
50 jumping jacks
5 narrow grip rig raises
10 pike pushup with leg kick
15 air squats
50 jumping jacks
Strength
Push Press-Week 4
4 sets of 6
**ADD 5-10% TO THE WEIGHT YOU HAVE BEEN USING**
Metcon
EMOM 20
Min 1: 20 wall balls + max effort DU/SU
Min 2: 15 deadlifts (135/95) + max effort DU/SU
Min 3: 10 HSPU or 15 HRPU + max effort DU/SU
Min 4: rest
**Score is total reps of DU/SU**
