Swamp City WOD – Tue, Apr 18


Calisthenics EXPO this Saturday April 22nd from NOON – 5pm at our Gym. Come watch, participate, and bring friends!

Swamp City Fitness – Swamp City WOD

Warm Up

400 meter Run/Row

10 Beat Swings

5 Boot Straps

5 World’s Greatest Stretch

10 Banded Good Mornings

With an Empty Barbell:

5 Romanian Deadlifts

5 Deadlifts

5 Muscle Cleans

5 Hang Clean High Pulls

5 Front Squats


Take 25 Min to work on the following skills:


Ring Muscle Ups Progressions

Handstand Walking


METCON: (No Measure)

7 Rounds:

5 Deadlifts (135/95)

7 Power Cleans (135/95)

9 Burpees

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