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