Swamp City Fitness – Swamp City WOD
Warm Up
Row 15/12 Cal
10 Beat Swings
20 Mountain Climbers
10 Meter Samson Stretch
10 Scapular Pull-ups
10 Scapular Push-ups
3 Strict/Negative Pull-ups
10 Downward Dog with a Toe Touch
200 Meter Run
30 Meter Waiter’s Walk with med KB
3 Slow and Lows
5 Eccentric Push-ups
Strength
4 Rounds of the Following @ 65% 1RM
Deadlifts
Behind Head Snatch Grip Push Press
Metcon (AMRAP – Rounds and Reps)
MURPH Prep:
30 Minute AMRAP
15/12 Cal Row
1 Round of Cindy
200 Meter Run
1 Round Cindy
1 Round “Cindy”
5 Pull-ups
10 Push-ups
15 Air Squats
RX+ Weight vest
RX As written
SC Ring Row, Push up to a box