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)
