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Swamp City WOD – Fri, Jan 13

Swamp City Fitness – Swamp City WOD

Warm Up

If you arrive early work on Double Unders

250M Row

30 DUBS or 70 Singles

PVC Routine

10 Behind the Head Snatch Press (PVC)

10 OHS (PVC)

10 Snatch Balances (PVC)

10 Best Swings

30 DUBS or 70 Singles

Strength

Welcome to the beginning of a 5×5 Lifting Program. This will be week 1 of an8 week Cycle.

25Min to Complete

Warm Up to 85% of your 1RM for each movement.

5×4 Snatch Grip Behind The Head Push Press

5×2 OHS

5×2 Snatch Balances

CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)

10-Minute AMRAP of:

30 Double-Unders

15 Power Snatches, 75# / 55#

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