Swamp City WOD – Tue, Oct 25

Swamp City Fitness – Swamp City WOD


500M Row

PVC Routine


3 x 10 Back Squats at 60%


5 Bulgarian Split Squats (no weight)

15 Alternating V-Ups


Obstacle Course: For Speed and Time

1.) 30M Yoke Carries

2.) 30M Strongman Farmer Carries

3.) 100M KB or DB Farmer Carries

4.) Burpee Box Jumps

5.) 20 Wallballs

6.) 3 Rope Climbs

7.) 6 Tire Flips

8.) 1 each Clean Ladder

9.) 5 Burpee Finish

If there is enough time get back in line and do it again.  Try to improve upon your time. Up to 3 tries.

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