Swamp City Fitness – All Day Swamp City WOD
Warm-up
200m run
PVC Routine
:10 hang
5 narrow grip rig raises
200m run
5 slow and lows
10 beat swings
10 pike push-up with leg kick
200m run
Strength
Strict Press
5×5 at 70% of 1 RM
Metcon
4 x 4 minute AMRAPs with 1 minute rest in between
2 wall walks
4 KB goblet lunges (53/35)
6 American KBS
*pick up where you left off each AMRAP*
For those who saw this wod, yes it changed. I figured we all needed a day off from squats!