Swamp City Fitness – All Day Swamp City WOD
Warm-up
200m run
:10 hang
10 PVC pass throughs
10 PVC around the worlds each way
5 wide grip rig raises
10 lemon squeezers
5 slow and lows
Metcon
“Kabul 13” (WOD is from Morning Chalk Up)
2021m run (Murph mile+400m+lap around the gym)
THEN
13 rounds
8 snatches (115/85)
26 sit-ups
