Swamp City Fitness – All Day Swamp City WOD
Warm-up
200m run
:10 hang from the bar
5 slow and lows
10m inch worm
10m duck walk
200m run
5 rig raises-narrow grip
5 berzerker lunges
10 beat swings
10 DB strict presses
200m run
Strength
Strict Press
3×3 at 85% of 1RM
Metcon
FOR TIME:
30-20-10-20-30
Wall balls
15-10-5-10-15
HSPU OR 4-3-2-3-4 wall walks
18 minute cap