Swamp City Fitness – All Day Swamp City WOD
Warm-up
PVC routine
5 narrow grip rig raises
10 beat swings
5 slow and lows
10 kipping beat swings
10 KB pause goblet squats
10 KB strict press/arm
Weightlifting
20 minutes to work on clean complex:
Power clean + 2 front squats + jerk
**Goal is to get around 5-6 complexes either working on technique or building in weight if proficient at movements**
Metcon
20 minutes to see how far you can get!!!
50 box jumps (24″/20″)
40 wall balls (20/14)
30 burpees
200m run carrying med ball (20/14)
10 bar muscle ups (10 ring rows + 10 ring dips)
200m run carrying med ball (20/14)
30 burpees
40 wall balls (20/14)
50 box jumps (24″/20″)