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Athlete’s Choice Today!! January 27, 2022

Swamp City Fitness – Swamp City WOD

Warm-up

400m run

50 jumping jacks

:10 hang

10m inchworm

10m Samson stretch

10 beat swings

5 narrow grip rig raises

50 jumping jacks

5 quad stretch toe touch/leg

10 push-ups

10 good mornings

5 slow and lows

10 kipping beat swings

50 jumping jacks

Gymnastics

Athlete’s choice on gymnastics movement(s) to work on!

Handstand work

Pistols

T2B

Pull-ups

Turkish Get Ups

Climbing wall

Anything you want to work on for about 20 minutes

Metcon (AMRAP – Rounds and Reps)

4 RFT

400m run

30 American KBS (53/35) or Russian KBS (70/53)–need to go a little heavier if doing Russian!

20 Box Jumps (24″/20″)

10 Single arm devils press

25 minute cap

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