Swamp City Fitness – All Day Swamp City WOD
Warm-up
PVC routine
:10 hang
5 berzerker lunges
10 good mornings
10 lateral lunges
Strength
3 x max bicep curls
3 x max ring dips
If you finish with some extra time before everyone else is done, do some of the core below, or you can use it as a cool down after the wod:
100 flutter kicks
50 leg lifts
100 scissor kicks
50 russian twists
Metcon
31 RFT-HB RYAN
1 Power Clean-heavy-ish
3 Chest to bar/pull ups/ring rows
5 Wall Balls (20/14)
31 minute cap
