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Disney+ Release Day 9/8/22

Swamp City Fitness – Swamp City WOD

Warm-up

Love & Thunder

400M Row

16min AMRAP

Thor’s Hammer

5 Stationary Breakdance Inchworms

20/25/30

Strongman Farmers Carries (30/15)

12 Squeezy Clips

2 Up Downs on Rope

10 Jumping Squats

Skill

Cars on the road

25 min of:

Slackline work

Pistol Work

Handstand Walk Work

Muscle Up Work

Metcon

Pinocchio: increase by 10 every round

Don’t worry it’s easy ;)———-

10 Slam balls

10 T2B

10 Hammer Strikes

10 KB Swings

12 min Time Cap

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