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Swamp City WOD – Fri, Aug 25

Swamp City Fitness – Swamp City WOD

Warm Up

400M Row

10 Beat Swings

20 Dubs or 50 Singles

2 Slow and Lows

3 Quad Stretch Toe Touch (each leg)

10 Lunges

10 Down Dog Push Ups

10 Beat Swings

20 Dubs or 50 Singles

Strength

Week 6 of 6

Back Squats 7 Reps of the Following:

2 Rounds @ 75% of 1RM

2 Rounds @ 85% of 1RM

Superset the Following:

ME Calf Raises (KB or Hex)

ME Hex/Trap Bar Shrugs or KB Shrugs

ME DB or EZ Bar Tricep Ext

Bradshaw (Time)

10 Rounds for Time

3 Handstand Push-Ups

6 Deadlift (225/155 lb)

12 Pull-Ups

24 Double-Unders
In honor of U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, died in Kheyl, Afghanistan, on June 25th, 2009
To learn more about Bradshaw click here

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