Swamp City WOD – Fri, Jun 23


Please Sign in NOW or asap if you plan to attend the 9am Pride WOD this Saturday. We are just trying to get an accurate head count so we can make the experience awesome for everyone!! There will be an Intro to Olympic Lifting Class at 10am as well you and your guests are welcome to stay. If you plan to bring a friend please have them sign a waiver on this link: PRIDE WORKOUT, you and they can also purchase a special T-shirt for the event by following the link as well.

Swamp City Fitness – Swamp City WOD

Warm Up

30 Jumping Jacks

10 Squats

10 Hollow Rocks

10 Supermans

10M Samson Stretch

10M Inchworms

30 Jumping Jacks

10 Side Lunges

10 Jumping Squats

10 Hallow Rocks

10 Superman

10 Beat Swings


Week 7 of 9

Superset 5×5 @ 55% of 1RM

Push Press

Front Squats


Whitten (Time)

5 Rounds for time:

22 Kettlebell swings, 70# / 50#

22 Box jump, 24” / 20″

400m Run

22 Burpees

22 Wall-Ball Shots, 20# /14#
In honor of Army Captain Dan Whitten, 28, of Grimes, Iowa, died February 2, 2010
To learn more about Whitten click here

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