Announcements
Please Sign in NOW or asap if you plan to attend the 9am Pride WOD this Saturday. We are just trying to get an accurate head count so we can make the experience awesome for everyone!! There will be an Intro to Olympic Lifting Class at 10am as well you and your guests are welcome to stay. If you plan to bring a friend please have them sign a waiver on this link: PRIDE WORKOUT, you and they can also purchase a special T-shirt for the event by following the link as well.
Swamp City Fitness – Swamp City WOD
Warm Up
200 meter Run
10 Beat Swings
20 Squats
10 meter Karaoke
10 meter Toy Soldiers
10 meter Walking Lunges
10 Hollow Rocks
10 Supermans
5 Pike Push-Ups
10 Open Books
10 Banded Pass Through
Skills:
25 Min to work on:
Handstand
Muscle Ups
Ring Dips
Pistols
Metcon (AMRAP – Rounds and Reps)
10 Minute AMRAP
2 Hang Power Cleans (115/95)
2 Toe 2 Bar
2 HSPU
4 Hang Power Cleans (115/95)
4 Toe 2 Bar
4 HSPU
Continue to add 2 Reps every round
Scale: 95/65, Knees to Chest, Pike Push-ups
