Labor Day 9am WOD Only. Come Holiday Together

Swamp City Fitness – Swamp City WOD


200M Run

9 Push Ups

5 Slow and Lows

200M Row or 12/10 CalBike

10M Samson Stretch

10M Quad Stretch Toe Touch

200 Jump Ropes

9 Beat Swings

5 Side Lunges (each leg)

Toe Touches

Star Fish Toe Touches

Twisting Knee Raises

Empty Barbell

10 Muscle Cleans

10 Front Squats

10 Push Press


9-5-22 Labor Day

Partner Wod for time:

9 Box Jumps (each)

5 Cleans (135/95) (each)

22 Wallballs (each)

9 T2B (each)

5 Burpee Box Jumps (each)

22 Wallball Situps (each)

9 Pull Ups

5 Clean & Jerks (135/95) (each)

22 Bar Over Burpees (each)

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