Holiday WOD – Thu, Nov 2


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


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)

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