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
Skills:
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