Swamp City WOD – Sat, Feb 25


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

600m run/row

10m samson

10m inchworm

3 rounds

10 blackburns

10 bulgarian split squats (5 each leg)

3 rope up downs

2 rounds

10 hollow rock

10 superman

Metcon (No Measure)

Partner Wod 1 person working at a time

Buy in: 400m Sled push

10 wall walks

100 sand bag cleans

150 wall balls

100 ab mat sit ups

Cash out: 2k row sprint

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