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Swamp City WOD – Sat, Apr 22

Swamp City Fitness – Swamp City WOD

Warm Up

10m samson

10m inchworm

10 hanging scap shrugs

20m walking lunge

10 pull ups (strict, band assisted, jumping negative)

10 up downs

4 rounds of 5 reps for qualitywith empty bar

Romanian Dead lifts

Muscle Clean

Front Squat

Overhead Press

Metcon

600m Run

21-15-9

Cleans (135/95)

Pull Ups

4 minute rest

21-15-9

Shoulder to Overhead (95/65)

Bar facing burpees

600m Run

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