Swamp City WOD – Sat, Jul 1


Hey Gang, Heads Up

4th of July is a Holiday WOD Only at 9am and Oly at 10am. Happy Independence Day!

1stPhorm Protein and Supplements Order go in on the 1st and the 15th so please have your orders in by 3pm on this Friday

Next week is the last week of our 9 week Strength Cycle and we will take the following week to test our new 1RM’s before starting a new strength cycle. If anyone has strength recommendations for the next cycle please text Jon.

The Burpee Challenge is almost complete and it looks like Govinda May has won another one! Consistency wins the day! Great Job Govinda! Recommendations for the next challenge will be heard so please send them to the coaches.

Swamp City Fitness – Swamp City WOD

Warm Up

Samson Stretch 10m

Inchworm 10m

10 slow and low squats

3 rounds

400m row

10 beat swings

3 wall walks


Sorta Jackie Sorta not (No Measure)


Thrusters (95-65)

Ab mat sit ups

start with a 500m row, perform a 500m row between each round, end with a 500m row

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