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Swamp City WOD – Mon, Apr 17

Announcements

Calisthenics EXPO this Saturday April 22nd from NOON – 5pm at our Gym. Come watch, participate, and bring friends!

Swamp City Fitness – Swamp City WOD

Warm Up

200 meter run/row

10 meter Toy Soldier

10 Banded Pass throughs

10 Banded Around the World (ea side)

6 Inch Worms with a Push Up

10 Hollow Body Rocks

10 Superman with 1 sec pause.

10 Beat Swings

50 Jump Ropes

With a Dow Rod or Empty Barbell:

10 Strict Press

10 Push Press

Strength

Week 7 of 8

25 Min to complete the following as a Superset

Back Squat (5 x 5 @ 70% of 1RM
)

Strict Press (5×5 @ 70% of 1RM)

Bulgarian Split Squat (5×5 increase weight over last week (65/44))

5 x 5

METCON (No Measure)

5 Rounds for Time:

7 Push Press (135/95)

14 Push-Ups

21 Double Under or 63 Singles

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