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Swamp City WOD – Tue, Nov 14

Swamp City Fitness – Swamp City WOD Warm-up 40 Jumping Jacks 10 Squats 10 Push Ups 10 Beat Swings 10 Starfish Toe Touch 2 Slow and Lows 3 Quad Stretch Toe Touch 10 Beat Swings 5 single arm KB Rows (each arm) 5 single arm KB Swings (each arm) 5 single...
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Swamp City WOD – Sat, Nov 11

Swamp City Fitness – Swamp City WOD Warm-up 3 rounds to warm up: 10cal bike or row 30s dead hang 5 deep lunge thoracic rotations each side 5 wall facing overhead squats 10 single leg calf raises (each side) Metcon Constantly varied, functional movements...
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Swamp City WOD – Fri, Nov 10

Swamp City Fitness – Swamp City WOD Warm Up 5 Burpees 10 Beat Swings 10 Squats 10 Down Dog Push Ups Wooden Rod 10 Pass Throughs 10 Around the Worlds 10 Snatch Press 10 OHS 10 Sots Press 10 Twisting Knee Raises Strength Week 4 of 6 25 Min to Complete:...
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