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Wendler Wednesdays, May 12, 2021

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

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