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Swamp City WOD – Fri, Dec 23

Swamp City Fitness – Swamp City WOD

Warm Up

400M Run or Row

10 Sec Hang

3 Slow and Lows

3 Quad Stretch Toe Touch

10 Beat Swings

8 Push Ups

20 Mt Climbers

4 Firefighter Burpees

10 Beat Swings

Strength

Shoulder Press Week 7of 9

40% 1×5

50% 1×5

60% 1×3

70% 1×3

80% 1×3

90% 1×3+

70% 3×5

Christmas Eve Eve WOD (Time)

800M Run

20 KB Swings

20 AB Mat Situps

400M Run

30 KB Swings

30 AB Mat Situps

800M Run

40 KB Swings

40 AB Mat Situps

400M Run

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