Announcements
Calisthenics EXPO this Saturday April 22nd from NOON – 5pm at our Gym. Come watch, participate, and bring friends!
Swamp City Fitness – Swamp City WOD
Warm Up
400 meter Run/Row
10 Beat Swings
5 Boot Straps
5 World’s Greatest Stretch
10 Banded Good Mornings
With an Empty Barbell:
5 Romanian Deadlifts
5 Deadlifts
5 Muscle Cleans
5 Hang Clean High Pulls
5 Front Squats
Skill
Take 25 Min to work on the following skills:
DUB’s
Ring Muscle Ups Progressions
Handstand Walking
Pistols
METCON: (No Measure)
7 Rounds:
5 Deadlifts (135/95)
7 Power Cleans (135/95)
9 Burpees