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Murph is Coming…March 1, 2022

Swamp City Fitness – Swamp City WOD

Warm-up

200m run

:10 hang

10m inchworm

10m bear crawl

10 beat swings

5 slow and lows

200m run

10 lemon squeezers

10 kipping beat swings

10 good mornings

200m run

10 BB RDLs

10 BB back squats

10 cossack squats

200m run

Deadlift (5 x 5)

5 sets of 5 reps at 65% of 1 RM.

All sets should be done at the same weight.

Log the weight lifted!

Metcon (Time)

FOR TIME

800m run

4 rounds of “Cindy”

400m run

4 rounds of “Cindy”

800m run
25 minute cap

“Cindy”

5 pull-ups/ring rows

10 push-ups

15 air squats

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