Swamp City Fitness – All Day Swamp City WOD
Warm-up
Warm Up
50 jumping jacks
:10 hang
10m Samson stretch
10m inchworm
50 jumping jacks
5 narrow grip rig raises
5 quad stretch toe touch/leg
10 pike push up with leg kick
50 jumping jacks
Strength
Push Press-Week 8
4 sets of 7
**USE SAME WEIGHT AS LAST WEEK FOR ALL 4 SETS**
Metcon
3 x 5 minute AMRAPs with 1 minute rest in between:
3 hang power cleans (95/65)
6 thrusters (95/65)
9 box jumps (24″/20″)
*pick up where you left off each AMRAP*
**score it total amount of rounds and reps at the end**