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Swamp City WOD – Fri, Apr 26

Swamp City Fitness – Swamp City WOD

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

2:00 Row

-into-

3 sets:

5 Inch Worms

4 Muscle Cleans and Shoulder Press (empty bar)

3 Hang Power Clean and Push Press (empty bar)

2 Clean and Jerks (empty bar)

2. Strength

“Gwen”

15-12-9 Clean and Jerk (For Load)

*Every 4:00, complete 1 set. Each set must be unbroken, touch and go.

3. Workout Prep

2 sets:

2 Burpee Box Jump Overs (build-in height)

Strength

Gwen (Weight)

Clean & Jerk 15-12- and 9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets
Every 4:00, complete 1 set

* For clarification, the 15s start at minute 0, the 12s start at minute 4, and the 9s start at minute 8.

Workout

Acai (Time)

Freedom (RX’d)

100 Burpee Box Jump Overs (24/20)

– Repeat from April 19th, 2023

Independence

For Time:

100 Burpee Box Jump Overs (20/16)

Liberty

For Time:

75 Up Down + Box Step Up (20/16)

Target time: 8-10 minutes

Time cap: 15 minutes

Cooldown/Mobility

Mobility (No Measure)

1 min foot smash w/ lacrosse ball (each side)

1 min calf stretch against wall (each side)

1 min foam roll upper back

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