Announcements
Sorry, revision to tomorrow’s evening classes. We will only have the 4:30pm class.
Swamp City Fitness – Swamp City WOD
Warm Up
400M Row
PVC Routine
10 Beat Swings
10M Forward Scoops
Strength
Week 1 of 5
2 5 Min to perform 4 Rounds of the Following:
20 Ab Mat Situps
12 Deadlifts @ 50% of 1RM
8 T2B
8 KB Stationary Split Squats (each leg)
Metcon (Time)
4 Rounds for time:
20 Wall Balls
200M Run
5M Handstand Walk or 2 Wall Walks
25 Dubs or 60 Singles
