Swamp City WOD – Fri, Dec 8


This Friday Bonfire will be our Holiday Party. 6:30pm Class will be canceled. Here is the link to the shared google sheet to let everyone know what you are bringing. Holiday Party List

Invite Friends and Family to join you. The 5:30pm Class will be a FUN partner WOD.

Swamp City Fitness – Swamp City WOD

Warm Up

400M Run

30 Jumping Jacks

10 Beat Swings

10 Squats

10 Push Ups

10 Stationary Samson Stretches

10 Beat Swings

20 Slow and Lows

3 Quad Stretch Toe Touches 10 Down Dog Push Ups

10 Side Lunges

10 Beat Swings

20 Skater Hops


Cleans & Push Press

3 Rounds of 10 at 60% of 1RM

2 Partner Wod (Time)

4 Rounds For Time:

30 Wallballs (20/14)

30 Pull Ups

30 Deadlifts (225/155)

400M Run w/Wallball – carries, switch as needed

100M Sled Sprints – Partner A sprints, Partner B Hammer Strkes Tires until Partner A completes 1 lap then switch before moving onto the next round.
Time Cap 30 Min

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