Max Back Squats – Wed, Jan 4

Swamp City Fitness – Swamp City WOD

Warm Up

400M Run

10 Push Ups

10 Beat Swings

3 Slow and Lows

10 Side Lunges

30 Sec Couch Stretch

10 Beat Swings

3 Quad Stretch Toe Touch

10 Jumping Squats

20 Skater Hops

Back Squat (1 Rep Max

If you finish earlier then your piers, cheer them on while you work on Dips and Mt Climbers
3 x 10 Dips
3x 20 Mt Climbers)

Metcon (Time)

Fast Fun

4 Rounds for Time:

20 KB Swings (53/35)

10M Overhead Walking Lunges (53/35)

2 Muscle Ups + 10 T2B (scale to 4 Pull Ups + 4 Dips)

200M Run

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