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Swamp City WOD – Thu, Jan 11

Announcements

Bonfire this Friday, 6pm WOD only, Bonfire after. Come Welcome Ed and Biz Wallace as the new owners of Swamp City Fitness!!! Come say goodbye to Jon, Maria, Luthor and Leo. It’s a Bonfire so lets have fun and invite our friends. Here is the shared google sheet for what food we all plan to bring. We plan to fill you in on all the big plans for 2024 and we hope to see you all there.

Swamp City Fitness – Swamp City WOD

Warm Up

400M Run

10 Beat Swings

10 Good Mornings

2 Slow and Lows

60 Sit Ups

10 Forward Scoops

10 Down Dog Push Ups

10 Beat Swings

400M Run

Strength

ME Deadlifts @ 45% of 1RM

30/20/30

16 Hex Bar/Trap Bar, Shrugs and Calf Raise (use KB if trap is busy) (Trap/45’s/35’s)(KB 70’s/53’s)

12 Squeezy Clips

12 Banded Finger Pulses

ME Deadlifts @ 60% of 1RM

30/20/30

16 Hex Bar/Trap Bar, Shrugs and Calf Raise (use KB if trap is busy)

12 Squeezy Clips

12 Banded Finger Pulses

ME Deadlifts @ 75% of 1RM

30/20/30

16 Hex Bar/Trap Bar, Shrugs and Calf Raise (use KB if trap is busy)

12 Squeezy Clips

12 Banded Finger Pulses

Metcon (AMRAP – Rounds and Reps)

14 Min AMRAP:

2 Turkish Get Ups (each side) (35/26)

2 Up Down Mobility’s (reverse burpees)

10 Up Downs

10 Mt Climbers

2 Rope Climbs or Rope Up Downs

100M Sled Sprint

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