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Swamp City WOD – Mon, Feb 19

Swamp City Fitness – Swamp City WOD

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation

8:00 AMRAP:

:45 sec Row

3 Inch Worms

2 Jumping Bar Muscle Ups (or Low Bar Muscle Up)

5 Bench Press (empty bar- build across sets)

2. Strength

10 sets of 3 Bench Press @67.5% of Heavy Single (Week 1)

* Complete a set Every Minute *

3. Workout Prep

2 sets:

100m Row (build in pace)

1 Bar Muscle up

Strength/Accessory

Bench Press

10 sets of 3 Bench Press @67.5% of Heavy Single (Week 1)

* Complete a set Every Minute *

Workout

Brandon Lake (4 Rounds for reps)

Freedom (RX’d)

4 sets:

3:00 AMRAP

500/400m Row

Max Bar Muscle Ups (Or Burpee Pull Ups)

-rest 1:00 between sets-

Independence

4 sets:

3:00 AMRAP

400/325m Row

Kipping Chest to Bar

-rest 1:00 between sets-

Liberty

4 sets:

3:00 AMRAP

300/250m Row

Max Jumping Pull Ups

-rest 1:00 between sets-

Target number of reps each set: 10+ Reps

Minimum number of reps before scaling: 6 Reps

Cooldown/Mobility

Mobility (No Measure)

1 min lacrosse ball pec smash (each side)

1 min overhead elbow grab tricep stretch (each side)

1 min tricep lacrosse ball smash (each side)

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