Swamp City Fitness – All Day Swamp City WOD
Warm-up
PVC routine
10 beat swings
10 pike push-up with leg kick
3 KB turkish get-ups/arm
10 KB strict press/arm
10 jump squats
3 rig raises-narrow grips
Strength
MAX OUT YOUR STRICT PRESS (15 minutes)
Metcon
For Time *25 MINUTE CAP*
50-40-30-20-10
Thrusters (45/35)
200m run after each set (5 total)