Swamp City WOD – Sat, May 13

Swamp City Fitness – Swamp City WOD

Warm Up

400m run or row

10m samson

10m inchworm

10 hanging scap shrugs

2 rounds of:

20m walking lunge

10 pull ups (strict, band assisted, jumping negative)

10 up downs



1: max abmat sit ups

2: Overhead squat x8 reps

3: Shoulder to overhead x8 reps

4: max assault bike cals

5: rest

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