Swamp City WOD – Thu, Aug 17


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


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


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

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