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Bro, It is Tuesday…March 8, 2022

Swamp City Fitness – Swamp City WOD

Warm-up

400m run

50 lateral hops over line

:10 hang

10m inchworm

10m Samson stretch

10 beat swings

5 narrow grip rig raises

50 lateral hops over line

5 quad stretch toe touch/leg

10 push-ups

10 good mornings

5 slow and lows

10 kipping beat swings

20 banded pull aparts in front

20 banded pull aparts behind neck

50 lateral hops over line

Strength

4-5 rounds (depending on time)

5 bench press @ 75%

10 ring dips

15 DB front raises

https://www.youtube.com/watch?v=xagEKj2yDc8

Metcon (Time)

FOR TIME

100 Alternating DB snatches

100 Double DB Shoulder to Overhead
EMOM 7 HRPU

*STARTS WITH HRPU

20 minute cap

Partition how you see fit

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