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Swamp City WOD – Sun, Jul 7

Swamp City Fitness – Swamp City WOD

Workout Option 1

Patriotism (10 Rounds for time)

Freedom (RX’d)

Every 1:00 (10:00)

100m Run

5 Burpee Pull Ups

Independence

Every 1:00 (10:00)

100m Run

3 Burpee Pull Ups

Liberty

Every 1:00 (10:00)

50m Run

5 Up Downs + Ring Row

Target Time each set: 40-45 Seconds

Time Cap each set: 50 seconds

Workout Option 2

Option 2: Zone 2/Recovery (Checkmark)

3-4 Sets (Zone 2 Pace)

5 Min Row

5 Min Bike

5 Min Run

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