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Swamp City WOD – Sat, Mar 11

Swamp City Fitness – Swamp City WOD

Warm Up

10m samson

10m inchworm

2 rounds

10 cossack squats

10 blackburns

10 hanging scap shrugs

2 rounds

10 hollow rock

10 superman

Max hanging L sit hold

Strength

Choose your own. 20 minutes

Metcon (No Measure)

4 rounds of:

200m strongman station (yoke, sandbag, sled drag, farmer carry)

15/12 cal assault bike or row

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