Swamp City Fitness – All Day Swamp City WOD
Warm-up
10 Sec Hang
400 Run
10 Beat Swings
PVC Routine
10 Kipping Beat Swings
2 Rounds:
Empty Barbell
10 Muscle Cleans
10 Push Press
10 Front Squats
Strength
Work on Clean and Jerks
Working Up to Heavy Correcting Form where necessary.
1 Clean + 1 Jerk + 1 Clean +1 Front Squat
Any New People spend time working on Front Squats with High Elbows
Metcon
Double Chips
40 Deadlifts (135/95)
30 Box Jumps
20 Pull Ups
10 Shoulder to Overheads (135/95)
100 Situps
40 HR Push Ups
30 High Hang Power Cleans (135/95)
20 Front Squats (135/95)
10 Berzerker Lunges