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Swamp City WOD – Thu, Apr 20

Announcements

Calisthenics EXPO this Saturday April 22nd from NOON – 5pm at our Gym. Come watch, participate, and bring friends!

Swamp City Fitness – Swamp City WOD

Warm Up

40 Jumping Jacks

10M Bear Crawl

10M Samson Stretch

10M Toy Soldiers

10M Inchworms

200 Meter KB Suitcase Carry (35/25) switch hands @ 100meters

10 Scapular Pull-ups

200 meter Row

Strength

4 Rounds of the following:

3 Snatches @ 70% of 1RM

8 Bent Over Bar Rows @ 60% of 1RM

Metcon (4 Rounds for time)

Murph Prep:

4 Rounds of:

2 rounds of Cindy

400m Run

2 rounds of Cindy

400m Run

2 rounds of Cindy

400m Run

2 rounds of Cindy

400m Run

Scaling:

Pull-ups = ring rows, banded pull-ups

Push-ups = from knees, to a box or bench
Cindy =

5 Pull-ups

10 Push-ups

15 Squats

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