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Swamp City WOD – Thu, May 4

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

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