Swamp City Fitness – All Day Swamp City WOD
Warm-up
Thor’s Hammer
16 min AMRAP
Thor’s hammer
35-20-45
Reverse curls
12 squeezy clips
Plate carries
Strength
Strength- Wendler Week 1 Day 2
Strict Press
Set 1: 5 reps @ 65%
Set 2: 5 reps @ 75%
Set 3: Max reps @ 85% – goal is 5+reps
Metcon
5 RFT
10 Ring Dips
15 Wall Balls
200m run
