Swamp City Fitness – All Day Swamp City WOD
Warm-up
PVC routine
5 narrow grip rig raises
5 slow and lows
10 beat swings
10 jump squats
10 KB strict press/arm
Strength
Push Press-Week 7
4 sets of 6
**ADD 5-10% TO THE WEIGHT YOU HAVE BEEN USING FOR THE PAST 3 WEEKS**
Metcon
For Time
30-20-10-20-30
Wall Balls
Push press (75/55)
20 minute cap