Blog

Swamp City WOD – Wed, Dec 13

Announcements

5:30am and 6:30am will now be combined into one class at 6am. Please do not come in at 5:30 or 6:30am. Come at 6am. Please sign into 6:30am until I update Wodify.

We have a few new coaches coming on board and they are trying to fill some new class time spots with the new year. A 9am and a Noon class are also in the works if we can get some more members. If the 6am class gets too big we will split it again. Let’s build our gym!!

Swamp City Fitness – Swamp City WOD

Warm Up

500M Row

10 Beat Swings

PVC Routine

Strength

Cleans:

14 Reps @65%

8 Reps @ 75%

5 Reps @ 85%

Front Squats:

3 x 8 @ 65%

Metcon (Time)

For Time:

2 Snatches (95/65)

2 OHS

4 Burpee Box Overs (24/20)

4 T2B

4, 4, 8, 8

6, 6, 12, 12

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