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Swamp City WOD – Fri, Sep 1

Swamp City Fitness – Swamp City WOD

Warm Up

400M Row

10 Beat Swings

10 Push Ups

10 Squats

10 Lunges

10 Side Lunges

200M Row

10 Beat Swings

10 Down Dog Push Ups

2 Slow and Lows

3 Quad Stretch Toe Touch (each leg)

10 Side Lunges

10 Jumping Squats

20 Skater Hops

Strength

4 Rounds:

10 Bench Press 75% of 1RM

10 Dips

10 Incline DB Press 75% of 1RM (optional)

Manion (Time)

7 Rounds For Time

400 meter Run

29 Back Squats (135/95 lb)
In honor of First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, was killed by sniper fire on April 29, 2007
To learn more about Manion click here

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