Swamp City WOD – Mon, Feb 27


Attention, we have a UF Women’s Group Coming to the gym on Monday the 27th at 6:30pm. Their group will be large enough to fill the class and it will be a special programming generated just for them.If that is the class you were planning to attend please try to make the 5:30pm class. If you can not make the 5:30pm and want to attend the 6:30pm please text Jon

Swamp City Fitness – Swamp City WOD

Warm Up


FINAL WEEK 8 of an 8 week 5×5 Lifting Cycle.

10lb Increase across the board

28 Min to Complete

Warm up to 85% of your 1RM for each Movement

Bench Press: 5×5

Bent Over Bar Row: 5×5

Deadlifts: 1×5

Deadlifts are only 1 round of 5 allowing more time to warm them up as you cycle through the other lifts.

Metcon (Time)

14 Min AMRAP:

6 Reverse Lunge Wallballs (3 per leg)

14 WallBalls

400M Run or Row

3 Wall Walks

10 T2B

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