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Swamp City WOD – Fri, Oct 28

Author: SCF On: Oct 27, 2022 Categories: No Comments

Swamp City Fitness – Swamp City WOD

Warm-up

500M Row

3 Rounds:

10 Squats

10 Side Lunges

5 Stationary Inch Worms

10 Beat Swings

500M Row

Strength

Overhead Squat

Build up to your 1RM

Superset: 4 Rounds

20 Mt Climbers

8 Ring Dips

Metcon

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

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