Announcements
5:30am Classes Return this Monday Aug 21st. Please remember to pre-register by 10pm the night before for morning classes. Please also remember to sign into every class you attend, even classes you have pre-registered for. Welcome back UF and Sante Fe Students! We hope you had a great summer and let’s get back to work ??
Swamp City Fitness – Swamp City WOD
Warm Up
400M Run
30 Dubs or 75 Singles
10 Beat Swings
200M Run
20M Bear Crawl
20M Skipping High Jumps
10 Beat Swings
30 Dubs or 70 Singles
10 Down Dog Push Ups
2 Slow and Lows
3 Quad Stretch Toe Touches
Strength
20 Min AMRAP:
Thor’s Hammer
12 Squeezy Clips
12 Rubber Band Finger Pulses
100M Farmer Carries (70’s/53’s) or SMTB (25’s/15’s)
20M Tire Drags (Quad Heavy)
5M Handstand Walk or 2 Wall Walks
25/25/25
Metcon (Time)
4 Rounds for Time:
2 Turkish Gettups (both legs) + 2 OHL (both legs)
4 Man Makers
8 Deadlifts (225/165)
16 T2B
20 Min Time Cap