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Swamp City WOD – Sat, Mar 4

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

Pull-ups (4 sets of max sets; as strict as possible)

attempt as strict as possible

use bands or jumping negatives if you don’t have strict

no ring rows

Metcon (No Measure)

Emom 24 minutes

1: Assault Bike cals 15/12

2: sand back bear hug hold max

3: Yoke Carry 100ft

4: Atlas Stone lifts

5: Rest

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