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Swamp City WOD – Sun, May 12

Swamp City Fitness – Swamp City WOD

Workout Option 1

Trisha Yearwood (Time)

Freedom (RX’d)

21-18-15-12-9-6

Burpee to Bar (6in)

50 Single Unders after each set

Independence

21-18-15-12-9-6

Burpee to Bar

35 Single Unders after each set

Liberty

21-18-15-12-9-6

Up Down

30 Single Unders after each set

Target time: 8-10 minutes

Time cap: 15 minutes

Workout Option 2

Option 2: Zone 2/Recovery (Checkmark)

On a 60 Minute Clock @ Zone 2 Pace or Nasal Breathing

2 Mile Run

In remaining time cycle through the following until the 60 minutes are up

80/64 Cal Row

50ft Front Rack + Overhead Mixed Grip Kettlebell Walk (2×53/35) (per arm)

80/64 Cal Bike Erg (or 60/48 cal Air Bike)

25 second Hanging L-sit

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