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Pick a Skill! March 31, 2022

Swamp City Fitness – Swamp City WOD

Warm-up

200m run

:10 hang

10m bear crawl

10m inchworm

5 narrow grip rig raises

5 quad stretch toe touch/leg

200m run

10m Samson stretch

10m duck walk

10 beat swings

10 pushups

10 jump squats

5 berzerker lunges

200m run

Gymnastics

Pick a skill that you want to work on for 15 minutes!

Toes to bar, pull-ups, handstand work, jump ropes etc.

Metcon (AMRAP – Rounds and Reps)

20 minute AMRAP

100m sled push (if it is raining, 200m row or 12/10 calorie bike)

20 box jumps

3 rope climbs or 6 Tarzan climbs

4 wall walks

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