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Swamp City WOD – Fri, Nov 25

Swamp City Fitness – Swamp City WOD

Warm Up

Strength

Week 4 of 9 Shoulder Press

40%  1×5

50%  1×5

60%  1×3

65%  1×5

75%  1×5

85%  1×5+

65%  3×5

Increase your weight by 5-10lbs over the last 3 weeks.

After Turkey Family Fun (Time)

2 Partner WOD

400M Run (buy-in)

20 Wall Walks

30 Tire Flips

40 Deadlifts (185/125)

50 Burpee Over Bar

60 T2B

400M (buy-out)

Partition However You and Your Partner See Fit

1 partner works, 1 partner rests, both run.

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