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I Have To Run with a Med Ball?! Tuesday August 24, 2021

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″)

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