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Friday, Gators Home Game, Pre-Game Workout. Invite Your Friends 9/9/22

Swamp City Fitness – Swamp City WOD

Warm-up

500M Row

10 Sec Hang

10 PVC Pass Throughs

10 Round the Worlds (each direction)

10 Twisting Knee Raises w/pvc

4 Slow & Lows

10 Beat Swings

4 Rig Raises

10 Stationary Samson Stretches

4 Quad Stretch Toe Touches

Strength

Week 3 of 9 Week Overhead Squat Cycle

40% 1×5

50% 1×5

60% 1×3

75% 1×5

85% 1×3

95% 1×1+

75% 3×5

@ 95% begin super setting:

20 Crunches

10 Jumping Lunges

Metcon

Go Gators Partner WOD

2 Snatches (115/75) (each partner)

20 Burpees Over Bar

2 Snatches (115/75) (each partner)

30 Tire Flips

2 Snatches (115/75) (each partner)

40 Slam Balls

2 Snatches (115/75) (each partner)

50 Pull Ups

2 Snatches (115/75) (each partner)

60 Push Ups

2 Snatches (115/75) (each partner)

70 Wallball Situps

2 Snatches (115/75) (each partner)

80 Jumping Jacks

2 Snatches (115/75) (each partner)

90 Walking Lunges

2 Snatches (115/75) (each partner)

1000M Row

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