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Pushin’ n Pullin’…September 1, 2021

Swamp City Fitness – All Day Swamp City WOD

Warm-up

:10 hang

10m inchworm

10m Samson stretch

10 beat swings

5 narrow grip rig raises

10 good mornings

10 pike push up with leg kick

10 kipping beat swings

5 KB strict press each arm

10 KB RDLs

10 KBS

Strength

Push Press-work up to a heavy single push press

Metcon

21-15-9

Deadlifts (225/155)

Pull-ups

* 20m HSW or 5 wall walks after each round * (60m total HSW or 15 total wall walks)

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