Swamp City Fitness – All Day Swamp City WOD
Warm-up
PVC Routine
50 jumping jacks
:10 hang from bar
5 rig raises narrow grip
5 wall walks
5 slow and lows
10 ring dips
10 lemon squeezers
10 strict toes to bar/knee raises
50 jumping jacks
Strength
Week 6 Day 2
Strict Press
Set 1: 3 reps @ 70%
Set 2: 3 reps @ 80%
Set 3: Max reps @ 90%- goal is 3+reps
Metcon
20 Minute AMRAP
20 Sit-ups
20 Wall balls
20m HSW or 5 wall walks
200m run
