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Run with the Wall Balls…January 14, 2022

Swamp City Fitness – Swamp City WOD

Warm-up

50 jumping jacks

:10 hang

5 quad stretch toe touch

10 beat swings

50 jumping jacks

5 slow and lows

5 narrow grip rig raises

10 kipping beat swings

50 jumping jacks

20 banded pull-aparts in front

20 banded pull-aparts behind neck

Bench Press (5×5)

Week 6-DELOAD

5×5 @ 1st week’s weight (December 6)

Metcon (AMRAP – Rounds and Reps)

20 minute AMRAP

40 DU/80 SU

30 Wall Balls (20/14)

200m run with wall ball

10 Burpees

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