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Swamp City WOD – Sat, Jan 7

Swamp City Fitness – Swamp City WOD

Warm Up

4 rounds for quality

10 cal row

10 squat

10 good morning (start with BW, progress to barbell)

5 muscle clean

Strength

catch up on missed items this week

Metcon

Metcon

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#/95#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles

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