Swamp City WOD – Mon, Mar 6

Swamp City Fitness – Swamp City WOD

Warm Up

200M Run

400M Row

15/12 Cal Assault Bike

10 Beat Swings

10M Samson Stretch

10M Inchworms

2 Slow & Lows

3 Quad Stretch Toe Touch (each leg)

10 Squats

10 Push Ups

10 Starfish Toe Touch

Bench Press

28Min to Establish 1 RM

Barbell Row (28 Min to Establish 1RM )

Deadlift (28 Min to Establish 1RM)

Mini Mini Murph (Time)

400M Run

25 Pull Ups

50 Push Ups

75 Squats

400M Run

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