Part 1 ( 20 minutes)


Complete as many rounds as possible in 20 mins of:
5 Strict Pull-ups
10 Box Jumps, 24/20 in
15 Push-ups
20 Double Unders

(A) 24/20″
(I) 2 strict or 5 kipping pull-ups, 24/20″. 10 Double Unders
(B) Asst. Pull-ups, 20″/16″, 20 singles,


This is a send-off Workout for a long standing member Seth LaMountain,

He is being deployed after today. He is going to  Texas for training for several weeks then, will be in Guantanamo Bay, Cuba for 9 months. He will returning sometime  early January 2015.  Seth has been such a positive and influential athlete and is a invaluable member to our community.  On behalf of the training staff and members, we wish you well and look forward to your safe return to our SWARM family.