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Swamp City WOD – Mon, May 8

Swamp City Fitness – Swamp City WOD

Warm Up

200 Meter Run

10 Beat Swings

10 Meter Inch Worms

5 Boot Straps

5 World Greatest Stretch (ea side)

10 Open Book (ea side)

100 Meter Overhead Plate Carry (10/15)

10 Wrist Rockers (forward/backwards)

Strength

Starting A New 9 Week Strength Cycle. Week 1 of 9

Superset the Following:

Front Squat (5 x 5 @50% of 90% of 1RM)

Sprints (No Measure)

Increasing Intensity Every Sprint from Cul-de-sac to Mailbox. Walk back to the gym for cool down.
50%, 75%, 95%, 100%, 110%

METCON (No Measure)

3 rounds

10 Push Press

20 Med Ball Cleans 20/14
Pick weight you can move on the Push Press for 3rounds

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