Swamp City Fitness – All Day Swamp City WOD
Warm-up
PVC routine
10 BB RDLs
5 BB high pulls
5 BB muscle cleans
5 BB front squats
5 BB jerks
Strength
Clean and Jerks
20 minutes to work on:
Power Clean + Hang Power Clean + Jerk
Metcon
4 RFT
10 T2B
20 Slam Balls
30 DU/60 SU
400m run
20 minute cap