Announcements
5:30am and 6:30am will now be combined into one class at 6am. Please do not come in at 5:30 or 6:30am. Come at 6am. Please sign into 6:30am until I update Wodify.
We have a few new coaches coming on board and they are trying to fill some new class time spots with the new year. A 9am and a Noon class are also in the works if we can get some more members. If the 6am class gets too big we will split it again. Let’s build our gym!!
Swamp City Fitness – Swamp City WOD
Warm-up
40 Jumping Jacks
10M Samson Stretch
10 Squats
10M Forward Scoops
10 Beat Swings
2 Slow and Lows
2 Full Wrist Clock Rotations
10 Wrist Push Ups
8 Reverse Wrist Curls
Skill
20 Min AMRAP
30/30/50
Thor’s Hammer
20M Plate Carries (45’s/35’s)
12 Squeezy Clips
12 Finger Pulses (rubber bands)
100M Farmer Carries (70’s/53’s)
Metcon (Time)
3 Rounds for Time:
4 Man Makers
14 V-Ups
4 Deadlifts (75% of 1RM)
24 Dubs or 60 Singles
100M Sled Sprint
18 Min Time Cap
