BonFire Friday Author: SCF On: Jan 22, 2021 Categories: WOD No Comments Swamp City Fitness – All Day Swamp City WOD Warm-up 500M Run or Row or 150 Jumping Jacks 10M Samson Stretch 5 Slow and Lows 10 Sec Dead Hang Shoulder […] Read More
Thorsday Author: SCF On: Jan 21, 2021 Categories: WOD No Comments Swamp City Fitness – All Day Swamp City WOD Warm-up 400M Row 200 Jump Ropes 6 Burpees 6 Down Dog Push Ups 30 Sec Calve Stretch 3 Quad Stretch Toe […] Read More