Swamp City WOD – Thu, May 18

Swamp City Fitness – Swamp City WOD

Warm Up

200 M Row

10 Beat Swings

20 Mountain Climbers

5 Boot Straps

100 meter Waiter’s Carry (switch half way)

5 Downward Dog with Shoulder taps into Scapular push-up.

10 Banded Lat Pull Downs

10 Banded Pass Throughs

5 Strict/Neg Pull-ups

10 Squats


METCON (AMRAP – Rounds and Reps)

MURPH prep is back

10 Min AMRAP

200 meter Run

10 Strict Pull-ups

5 Min Rest

10 Min AMRAP

200 meter Run

20 Push-ups

5 Min Rest

10 Min AMRAP

200 meter Run

30 Air Squats
Scaling: Strict Banded pull-ups, Neg Pull-ups, Ring Rows. Push-ups from Knees, Banded Push-ups

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