Tuesday 8/9/22

Swamp City Fitness – Swamp City WOD


400M Row

10 sec hang

10 Burpees

30 Jumping Jacks

4 Slow and Lows

3 Quad Stretch Toe Touch (each leg)

10 Beat Swings

5 Stationary Inchworms

20 Mt Climbers

50 Singles

10 Kipping Beat Swings

3 Wall Walks


Ring Dip Review

3 x 10 Rounds of Dips to your strength/skill level (Bench, Straight Bar, Rings)


Break these movements up to your preference for time:

2000M Row

200 Sit Ups

100 Dubs or 200 Singles

60 Shoulder to Overhead (empty bar)

20 Tire Flips

35 Min Time Cap

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