Swamp City Fitness – All Day Swamp City WOD
Warm-up
Thor’s Hammer
16 minute AMRAP
100m KB farmer carry with 2 KBs-HEAVY
Thor’s Hammer
35-20-45
Squeezy clips
Vulcan pinch plate holds
Reverse curls
Weightlifting
Strength-Week 4 Day 2-WENDLER DELOAD WEEK
Strict Press
Set 1: 5 reps @ 40%
Set 2: 5 reps @ 50%
Set 3: 5 reps @ 60%
Metcon
Murph Prep-25 minute CAP
800m run
-then-
4 rounds
10 pull-ups
20 push-ups
30 air squats
-then-
800m run
