Swamp City WOD – Wed, Sep 6


Sorry, revision to tomorrow’s evening classes. We will only have the 4:30pm class.

Swamp City Fitness – Swamp City WOD

Warm Up

400M Row

PVC Routine

10 Beat Swings

10M Forward Scoops


Week 1 of 5

2 5 Min to perform 4 Rounds of the Following:

20 Ab Mat Situps

12 Deadlifts @ 50% of 1RM

8 T2B

8 KB Stationary Split Squats (each leg)

Metcon (Time)

4 Rounds for time:

20 Wall Balls

200M Run

5M Handstand Walk or 2 Wall Walks

25 Dubs or 60 Singles

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