TGI…Oh Wait…March 17, 2022

Swamp City Fitness – Swamp City WOD


Death by burpees

Min 1: 1 burpee

Min 2: 2 burpees

Min 3: 3 burpees

Min 4: 4 burpees…

Go until you can no longer complete the amount of burpees that corresponds to that minute number

Once you are “out” meaning you do not successfully complete the correct amount of burpees in a minute, hop on the rower or assault bike until everyone is done

Stretch out after you are done with the burpees each minute. Slow and lows, rig raises, PVC stuff…


Snatch BB warm up

2 rounds

10 snatch grip RDLs

5 snatch grip high pulls

5 muscle snatches


Take 15 minutes to work on squat snatches-no specific complex today

Metcon (Time)



HRPU or HSPU with half the amount of reps (15-10-5-10-15)

Hang power snatches (75/55)
15 minute cap

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