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