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Push Yourself Thursday 7/21/22

Swamp City Fitness – Swamp City WOD

Warm-up

400M Row

PVC Routine

Burgener Warm Up w/PVC

10 Overhead Squats w/PVC

8 Breakdance Burpees

Gymnastics

Rope Climbs and Handstand Progressions

Safety Roll Work

Metcon

4 Rounds for time

1 Rope Climb

2 Snatches (95/65)

4 Overhead Squats

6 Burpees Over Bar

200 M Run

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