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Hotshots 19…October 1, 2021

Swamp City Fitness – All Day Swamp City WOD

Warm-up

50 jumping jacks

10m bear crawl

10m Samson stretch

5 quad stretch toe touch each leg

10 beat swings

10 air squats

50 jumping jacks

10 BB RDLs

10 BB hang muscle cleans

Hotshots 19 (Time)

6 Rounds for time of:

30 Squats

19 Power Cleans, 135# / 95#

7 Strict Pull-ups

400m Run
Scroll down to “About the Wod” on this link to read the background.

https://wodwell.com/wod/hotshots-19/

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