Swamp City Fitness – All Day Swamp City WOD
Warm-up
50 jumping jacks
5 narrow grip rig raises
10 good mornings
15 KBS swings
50 jumping jacks
5 KB strict press/arm
10 beat swings
15 BB push press
50 jumping jacks
:30 calf stretch/leg
Strength
Push Press-Week 2
4 sets of 7
**USE SAME WEIGHT AS LAST WEEK FOR ALL 4 SETS**
Metcon
5 RFT
20 Box jumps
15 Deadlifts (135/95)
10 HSPU or 15 HRPU OR 5 wall walks
