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Swamp City WOD – Mon, Jan 2

Swamp City Fitness – Swamp City WOD

Warm Up

40 Jumping Jacks

10 sec hang from bar

400M Row

10M Samson Stretch

5 Sun Salutation Push Ups

3 Slow and Lows

10 Beat Swings

3 Quad Stretch Toe Touch

5 squats

10 drop squats

10 empty bar muscle clean

10 empty bar front squats

Clean (Establish your Current 1RM

25 Min to complete. If you finish before others work on 3 Sets of 15 V-Ups + 8 empty bar Sot Presses.)

2023 Kicks Off! (Time)

4 Rounds for time:

400M Run

8 T2B + 2 Pull Ups

8 Box Jumps

4 HS Kick Ups, or 30sec HS Hold, or 10M HSWalk

Time Cap: 25min

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