Announcements
This Friday Bonfire will be our Holiday Party. 6:30pm Class will be canceled. Here is the link to the shared google sheet to let everyone know what you are bringing. Holiday Party List
Invite Friends and Family to join you. The 5:30pm Class will be a FUN partner WOD.
Swamp City Fitness – Swamp City WOD
Warm Up
400M Run
30 Jumping Jacks
10 Beat Swings
10 Squats
10 Push Ups
10 Stationary Samson Stretches
10 Beat Swings
20 Slow and Lows
3 Quad Stretch Toe Touches 10 Down Dog Push Ups
10 Side Lunges
10 Beat Swings
20 Skater Hops
Strength
Cleans & Push Press
3 Rounds of 10 at 60% of 1RM
2 Partner Wod (Time)
4 Rounds For Time:
30 Wallballs (20/14)
30 Pull Ups
30 Deadlifts (225/155)
400M Run w/Wallball – carries, switch as needed
100M Sled Sprints – Partner A sprints, Partner B Hammer Strkes Tires until Partner A completes 1 lap then switch before moving onto the next round.
Time Cap 30 Min