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Swamp City WOD – Thu, Dec 22

Swamp City Fitness – Swamp City WOD

Warm Up

16 Min AMRAP:

8 Push Ups

Thor’s Hammer

40M KB Farmers Carries (80’s/53’s)

25/25/35

12 Squeezy Clips

2 Slow and Lows

20M Plate Carries

10M Forward Scoops

Strength

Deadlifts & Bench Press

work up to 60% of 1RMon each

4 Rounds of 10 Each

Superset: 22 Ab Mat Situps

The Grinch (Time)

22 Devils Press (40/30)

22 Burpee Box Overs

22 T2B

100M Sled Push (4 plates / 3 plates)

2 Rope Climbs

12 Devils Press

12 Burpee Box Over

12 T2B

100M Sled Push

2 Rope Climbs

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