Swamp City WOD – Tue, Aug 22


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

15/12 Cal Bike

10 Beat Swings

30 Jumping Jacks

10 Squats

10 Reverse Lunges

10 Down Dog Push Ups

10 Side Lunges

30 Jumping Jacks

10 Beat Swings

10 Ankle and Knee Together Squats

10 Pistol Reverse Lunges


22 Min of Skill Work:



Muscle Ups


Metcon (Time)

4 Rounds for Time:

33 Situps

4 Deadlifts (265/185)

4 Burpees over Bar

5M Handstand Walk or 2 Wall Walks

3 Muscle Ups or 6 Pull Ups + 6 Dips

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