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Swamp City WOD – Sat, Dec 30

Swamp City Fitness – Swamp City WOD

Warm Up

800m row

10 hanging shrugs

10 inchworms

5 worlds greatest stretch each side

Strength

For quality, not time

4 working sets of 5-12 each movement

DB bent row

face pulls

back extension

hip thrust off bench

Metcon

3 rounds of 4min AMRAP

1min rest between rounds

15/12 bike calories

30 KB swing

10 1 arm overhead reverse lunge (each side)

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