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Swamp City WOD – Tue, Dec 5

Swamp City Fitness – Swamp City WOD Warm Up 10 Sec Hang 10 Down Dog Push Ups 10M Bear Crawl 10M Froggers 2 Slow and Lows 10 Beat Swings 10 V-Ups 10 Hallow Rocks 10 Supermans 10 Starfish Toe Touch 10 Side Lunges 10 Beat Swings 10 Knee together, Feet...
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Swamp City WOD – Fri, Dec 1

Swamp City Fitness – Swamp City WOD Warm-up 12/10 Cal Bike 30 Jumping Jacks 10 Beat Swing 10 Squats 10 Lunges 10 Down Dog Push Ups 10 Beat Swings 2 Slow and Lows 3 Quad Stretch Toe Touches (each leg) 10 Side Lunges 10 Drop Squats Wooden Rod or PVC...
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Holiday WOD – Thu, Nov 23

Swamp City Fitness – Holiday WOD Warm-up Thanksgiving Day Sampler WOD – Wodwell (Time) For Time Partner WOD (1 Works/1 Rests) 5 Rounds of: 5 Pull-Ups 10 Push-Ups 15 Air Squats Then, 4 Rounds of: 8 Handstand Push-Ups 15 Kettlebell Swings (1.5/1...
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