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Bonfire Tonight!! 9/2/22

Swamp City Fitness – Swamp City WOD

Warm-up

40 Dubs or 80 Singles

10 Sec Hang

10M Samson Stretch

40 Dubs or 80 Singles

10M Froggers

10M Quad Stretch Toe Touch

40 Dubs or 80 Singles

10 Beat Swings

4 Snatch Grip Rig Raises

8 Cossack Squats (4 each leg)

Strength

OHS Week 2 of 9 — (remember to use the shared spreadsheet to immediately calculate your numbers)

40% 1×5

50% 1×5

60% 1×3

70% 1×3

80% 1×3

90% 1×3+

70% 3×5

After 90% Superset

20 Hollow Rocks

10 Superman

Metcon

Partner WOD: 2 Rounds

100 WallBalls

80 Situps with Wallball

600M Run with WallBall (one partner carries at a time, transfer when needed)

40 Overhead Lunges with WallBall

20 Burpees with Wallballs

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