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Swamp City WOD – Fri, Jul 14

Swamp City Fitness – Swamp City WOD

Warm Up

1000M Row

PVC Routine

Strength

Establish your heaviest PushPress Complex:

2 Push Press

2 Back Rack Push Press

2 OHS

2 Lunges

Mailbox Sprints with each round. Increase in intensity.

Jack (AMRAP – Rounds and Reps)

AMRAP in 20 minutes

10 Push Presses (115/85 lb)

10 Kettlebell Swings (1.5/1 pood)

10 Box Jumps (24/20 in)
In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009
To learn more about Jack click here

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