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Swamp City WOD – Sat, Jan 6

Swamp City Fitness – Swamp City WOD

Warm Up

3 rounds

300m row

10m inchworm

5 toe touch squats

10 beat swing

20 single unders

Strength

3 sets of 8-15 reps

Reverse Hyperextension with GHD

KB pendlay row (choose your own weight)

Metcon

Metcon (No Measure)

3 rounds for time; rest 1:1 after each round

50 double unders/100 single unders

40 alternating KB snatch (53/35)

30 burpees

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