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