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Hump DAYYYYY…March 16, 2022

Swamp City Fitness – Swamp City WOD

Warm-up

50 DU/100 SU

:10 hang

5 narrow grip rig raises

10 good mornings

10 beat swings

50 DU/100 SU

5 slow and lows

10 kipping beat swings

10 jump squats

10 DB shoulder press

20 banded pull aparts in front

20 banded pull aparts behind the head

50 DU/100 SU

Push Press (5 @ 40%)

Push Press (5 @ 50%)

Push Press (5 @ 60%)

Superset all working sets with the following:

Max set strict chin ups/ring rows

15 HRPU or 10 HSPU

Metcon (Time)

FOR TIME

150 wall balls (20/14)

Every break 200m run
20 minute cap

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