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
15/12 cal bike
40 Dubs or 100 Singles
10 Beat Swings
10 Down Dog Push Ups
3 Slow and Lows
10 Knee Together Heal Together Squats
10 Single Leg RDL’s
10 Beat Swings
10 Split Squats (each leg) do not alternate
10 Starfish Toe Touch
3 Narrow Grip Rig Raises
Skill
8 Min of Handstand Work
8 Min of Muscle Up Work
8 Min of Pistol Work
Metcon (Time)
5 Rounds for time:
2 Wall Walks
2 Muscle Ups or 2 Chest 2 Bar + 2 Dips
5 Lateral Box Step Ups (5 on one leg then 5 on the other)
2 Reverse Burpees
1 Pistol (each leg)
