Swamp City WOD – Fri, Jul 7

Swamp City Fitness – Swamp City WOD

Warm Up

200M Run

10 Beat Swings

40 Jumping Jacks

4 Breakdance Burpees

2 Slow and Lows

3 Quad Stretch Toe Touch (each leg)

10 Beat Swings

30 Sec Couch Stretch


Week 9 of 9

Superset the Following at 85% of Ypur 1RM 5×5

Front Squats


Push Press Complex

Glen (Time)

For Time:

30 Clean and Jerks, 135#

1-Mile Run

10 Rope Climbs, 15′

1-Mile Run

100 Burpees
In honor of Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, MA, died in an attack on a U.S. consulate on September 11, 2012
To learn more about Glen click here

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