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Pulling in 2023 – Tue, Jan 3

Swamp City Fitness – Swamp City WOD

Warm Up

500M Row

20 Sec Hang

30 JumpingJacks

10M Samson Stretch

10M Toy Soldiers

30 Sec Hang

10M Forward Scoops

10M Inchworms

2 Slow and Lows

2 Quad Stretch Toe Touch

40 Sec Hang

Strength

Take 5 Min to Warm up to 60% of your 1RM Deadlift

8 Min Time Cap:

50 Deadlifts

*everytime you put the bar down you have to do 10 abmat sittups

Rowing into 2023 (AMRAP – Rounds and Reps)

15 Min AMRAP

10/8 Cal Row

2, 4, 6, 8, 10… Burpees Over Rower

Burpees increase by 2 each round

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