4 x 4…September 15, 2021

Swamp City Fitness – All Day Swamp City WOD


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


Strict Press

5×5 at 70% of 1 RM


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!

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