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Holiday WOD – Tue, Sep 5

Swamp City Fitness – Holiday WOD

Warm Up

200M Run

10 Beat Swings

30 Jumping Jacks

6 Jumping Jack Burpees

6 Sunsalutation to Downdog Burpees

10 Starfish Toe Touch

10 Squats

10 Beat Swings

200M Run

Strength

WEEK 1 of 5 @ 50% of 1RM Clean

25 Min to complete the following:

(ideally as a complex)

Deadlift

4 x 1

Cleans

4 x 2

Front Squat

4 x 3

Push Press

4 x 4

Superset: 8 Reverse Single Arm Suitcase KB Lunge (each leg)

*build KB weight each week

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP:

16 KB Snatches (44/26)

10M Single Arm KB OHL

20 Push Ups

10 Ring Rows

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