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Swamp City WOD – Tue, May 9

Announcements

2 Things:

1.) Ribbon Cutting party is this Thursday from 4:30pm-7:30pm. Open to Public, inviter friends and family. The cutting is at 5:30pm.

2.) 4:30pm Classes are reservation only. Morning classes are already set up for reservations only. For Morning Classes you need to reserve your spot by 10pm the night before. 4:30pm classes need to be reserved by 10am same day. Reservations will apply to all the new classes moving forward such as calisthenics, strongman, powerlifting etc.. More info on that in the near future. For now please just reserve for 4:30pm by 10am same day.

Swamp City Fitness – Swamp City WOD

Warm Up

10/12 Cal Bike

10 meter Walking Lunges

10 Beat Swings

30 Singles

5 Scapular Push-ups

10 Hollow Body Rocks

10 Superman

10 Squats

10 KB Swings

Strength

25 Min to work on:

Hadstand Walks

Pistols

Slackline

METCON (Time)

For Time:

25 Wallballs (20/14)

25 Squats

25 Hand Release Push-ups

25 DU/50 Singles

25 KB Swings (50/35)

25 DU/50 Singles

25 Hand Release Push-ups

25 Squats

25 Wallballs (20/14)

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