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That is a lot of thrusters…June 23, 2021

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)

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