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Swamp City WOD – Mon, Dec 18

Swamp City Fitness – Swamp City WOD

Warm Up

300M Row

30 Jumping Jacks

10 Beat Swings

10M Samson Stretch

10M Inchworms

10 Squats

10 Side Lunges

10 Beat Swings

10M Froggers

10M Burpee Broad Jumps

3 Quad Stretch Toe Touch (each leg)

10 Down Dog Push Ups

20 Skater Hops

Strength

Front Squats & Push Press

15 Reps @ 65%

9 Reps @ 75%

6 Reps @ 85%

Metcon (AMRAP – Rounds and Reps)

11 Min AMRAP:

10 Thrusters (empty bar + 10’s)

1 Rope Climb

10 Push Ups

10 Pull Ups

200M Run

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