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Swamp City WOD – Fri, Nov 4

Swamp City Fitness – Swamp City WOD

Warm-up

40 Jumping Jacks

8 Stationary Inchworms

10 Beat Swings

Arm Circles Small to Large to Small both directions

4 Quad Stretch Toe Touch Each Leg

3 Slow and Lows

10M Toy Soldiers

10M Forward Scoops

10 Beat Swings

40 Jumping Jacks

Strength

Shoulder Press (Week 1 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

If you do not have a 1RM at this point this is your opportunity.)

Fenrir’s Mayhem Starts Today (AMRAP – Rounds and Reps)

No Evening Class Today.  Mornings Only.

Death by Deadlift (205/155) and Burpees

EMOM

1 Deadlift + 1 Burpee Over Bar

2 + 2

3 + 3

4 + 4

5 + 5

………………..

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