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Fiddy is A LOT…January 19, 2022

Swamp City Fitness – Swamp City WOD

Warm-up

400m run

30 jumping jacks

:10 hang

5 quad stretch toe touch/leg

10 beat swings

10 lemon squeezers

30 jumping jacks

5 slow and lows

5 narrow grip rig raises

10 kipping beat swings

30 jumping jacks

Gymnastics

Toes to Bar

Those proficient: 4-5 max sets of toes to bar

Those not proficient: work on beat swings, 4-5 max sets of knees to elbow

**In between sets, accumulate 6 minutes of KB farmers HOLD

Metcon (Time)

50 T2B/Knees to Elbow

50 Alternating DB snatches

50 Renegade Rows (total-count 50 pushups)

50 Double DB shoulder to Overhead

*MUST COMPLETE ALL REPS OF EACH MOVEMENT BEFORE GOING ONTO THE NEXT
20 minute cap

**video is slightly different than what we are going to do. You will do row left + row right + push up=1 rep

Renegade Rows: https://www.youtube.com/watch?v=731lQp2shpY

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