Swamp City WOD – Fri, Sep 29

Swamp City Fitness – Swamp City WOD

Warm Up

40 Dubs or 90 Singles

30 Jumping Jacks

10 Beat Swings

PVC Routine

10 Beat Swings

30 Jumping Jacks

40 Dubs or 90 Singles


Week 4 of 5

70% of 1RM (snatch) Perform the following as a Complex:

4 Rounds:

2 Snatch Grip Lift Offs with 2 sec pause

3 Snatch Grip Deadlifts (slow)

4 Snatch Grip High Pulls

Superset: (from the rack with second bar)

70% of 1RM (santch)

4 Snatch Grip Push Press from Back Rack


Dork (Time)

6 Rounds for Time

60 Double-Unders

30 Kettlebell Swings (1.5/1 pood)

15 Burpees
Boston firefighter Michael Kennedy, 33, of Boston, Massachusetts, died fighting a nine-alarm fire on March 26, 2014. Kennedy served with the Boston Fire Department for six and a half years and was a Marine Corps sergeant who served a tour in Iraq before that.

He had a big presence in his local CrossFit community, coaching and training at several affiliates, including CrossFit Craic, CrossFit Florian, CrossFit Together and CrossFit HomeBase.

He is survived by his girlfriend, Sarah Wessman, and many other beloved friends and family members.
To learn more about Dork click here

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