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Swamp City WOD – Fri, Sep 15

Announcements

This Saturday, Sep 16th the 9am WOD is at 10am. Oly is regular time. We are hosting the Gainesville Women’s Roller Derby Team, the Gainesville Roller Rebels this Saturday at 9am. Should be a fun group to spread the word about our awesome gym! Wish our coaches luck and we will see you at 10am!

Swamp City Fitness – Swamp City WOD

Warm Up

800M Row

10 Beat Swings

PVC Routine

10 OHS

10 Sot Presses

10 OHL (5 each leg)

10 Beat Swings

Strength

Week 2 of 5

55% of 1RM (snatch) Perform the following as a Complex:

4 Rounds:

2 Snatch Grip Lift Offs with 2 sec pause

3 Snatch Grip Deadlifts (slow)

4 Snatch Grip High Pulls

Superset: (from the rack with second bar)

55% of 1RM (santch)

4 Snatch Grip Push Press from Back Rack

4 OHS

Metcon (Time)

12 Dips

2 Snatches (50% of 1RM)

2 Burpees Over the Bar

2 Snatches

2 OHS

4 Burpees Over the Bar

2 Snatches

2 OHS

2 OHL (Each Leg)

6 Burpees Over Bar

12 Dips

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