Announcements
2 Things:
1.) Tonight Florida Empower will be with us at 7pm- 8pm. We will be relocating the 6:30pm class. If you can not make the 4:30pm or 5:30pm class please contact Jon. Oly will start just after 8pm.
2.) 1stPhorm order goes in this evening so if you need anything please message Jon
Swamp City Fitness – Holiday WOD
Warm-up
400M Run
10 Beat Swings
10 Push Ups
10 Squats
10 Starfish Toe Touch
10M Samson Stretch
10M Burpee Broad Jumps
10 Beat Swings
14 V-Ups
14 Supermans
2 Slow and Lows
3 Quad Stretch Toe Touch (each leg)
10 Down Dog Push Ups
14 Twisting Knee Raises
10 Beat Swings
20 Min AMRAP (AMRAP – Rounds and Reps)
5 Back Squats @ 60% of 1RM
100M Sled Sprint or 20M Tire Drag
2 Rope Up Downs
8 Devil Press (20’s)
16 WallBall (14) or Plate Sit Ups (15)