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Swamp City WOD – Sat, Dec 31

Swamp City Fitness – Swamp City WOD

Warm-up

600m row

3 rounds:

10m samson

10m inchworm

10 beat swings

10 cossack squats each side

Strength

catch up on any you missed from this week

Metcon

Metcon (AMRAP – Reps)

EMOM 20 minutes

1: Row :45s

2: max power cleans (95/55)

3: Assault bike :45s

4: max pull ups

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