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Swamp City WOD – Thu, Apr 27

Swamp City Fitness – Swamp City WOD

Warm Up

12/16 Cal Bike

10 Beat Swings

20 Meter Butt Kickers

10 Meters Toy Soldier

10 Hollow Rocks

10 Push Ups

30 Sec Couch Stretch (ea Side)

10 Open Book (ea side)

3 Slow and Lows

10 Scapular Pull-ups

10 Jumping Squats

Strength

10 Alternating V-Ups

10 Deadlifts (185/125)

10 Bench Press (135/95)

15 Alternating V-Ups

15 Deadlifts (185/125)

15 Bench Press (135/95)

20 Alternating V-Ups

20 Deadlifts (185/125)

20 Bench Press (135/95)

MURPH Prep (2 Rounds for time)

2 Rounds for Time:

50 Push-ups

400 meter Run

25 Pull-ups

400 meter Run

50 Air Squats

400 Meter Run
Time Cap: 35 Minutes

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