Swamp City Fitness – All Day Swamp City WOD
Warm-up
PVC Routine
10 beat swings
15m inchworm with push up
15m bear crawl
10 kipping beat swings
10 BB RDL
10 BB good mornings
10 lemon squeezers
3 rig raises-narrow grip
:30 calf stretch on rig each leg
Weightlifting
Strength-Week 2 Day 1
Deadlift
Set 1: 3 reps @ 70%
Set 2: 3 reps @ 80%
Set 3: Max reps @ 90%- goal is 3+reps
Metcon
3-6-9-12-15-18…climb by 3 reps for a 15 minute AMRAP
Wall Balls (20/14)
Slam Balls
Box Jumps