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Swamp City WOD – Fri, Sep 30

Swamp City Fitness – Swamp City WOD

Warm-up

400M Run

5 Burpees

10 Beat Swings

3 Slow and Lows

400M Row

5 Stationary Inch Worms

10 Beat Swings

3 Quad Stretch Toe Touch

100 Singles

10M Toy Soldiers

10 Beat Swings

10M Samson Stretch

Strength

Week 6 of the 9 week OHS cycle

Overhead Squats

40% 1×5

50% 1×5

60% 1×3

75% 1×5

85% 1×3

95% 1×1+

75% 3×5

Use the spreadsheet for speed and efficiency. Focus on getting your weights out quickly.

Metcon

12 Min AMRAP

3 Cleans (155/105)

6 Front Rack Lunges (155/105)

12 Toes 2 Bar

200M Run

12 Slam Balls

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