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Swamp City WOD – Sun, Apr 14

Swamp City Fitness – Swamp City WOD

Workout Option 1

PO’BOY (6 Rounds for time)

Freedom (RX’d)

6 sets:

250/200m Row

6 Burpee Box Get-Overs (48/42) (Or 12 Burpee Box Get-Overs 30/24)

10 Dumbbell Shoulder to Overhead (2×50/2×35)

-rest 1:1 between sets-

(KG conv: 22.5/15 DBs)

Independence

6 Rounds

250/200m Row

6 Burpee Box Get-Overs (40/32) (Or 12 Burpee Box Get-Overs 24/20)

10 Dumbbell Shoulder to Overhead (2×35/2×25)

1:1 – Work: Rest

(KG conv: 15/10 DBs)

Liberty

6 Rounds

200/175m Row

6 Burpee Box Step ups (24/20)

10 Dumbbell Push Press (light)

1:1 – Work: Rest

Target time each set: Sub 2:30

Time cap each set: 3 minutes

Workout Option 2

Option 2: Bike Workout (Time)

Bike Erg:

1,600m at RPE5

1 Min at RPE2, 1 Min Rest

2x (800m at RPE4, 1 Min Rest)

1,600m at RPE5

1 Min at RPE2, 1 Min Rest

4x (400m at RPE4, 30 Sec Rest)

1,600m at RPE5

1 Min at RPE2, 1 Min Rest

8x (200m at RPE4, 30 Sec Rest)

Switch to Air Bike as needed. Score is total workout time.

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