Swamp City Fitness – All Day Swamp City WOD
Warm-up
PVC Routine
:30 hang from the bar
10 ring dips
3 narrow rig raises
3 wide grip rig raises
10 single arm KB strict press (light)-each arm
4 turkish get ups per arm
Weightlifting
Strength- Week 3 Day 2
Strict Press
Set 1: 5 reps @ 75%
Set 2: 3 reps @ 85%
Set 3: Max reps @ 95%- goal is 1+reps
Metcon
18 Minute AMRAP
15 Slam Balls
12 Push press (95/65)
9 Bar facing burpees