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Swamp City WOD – Thu, Jan 19

Swamp City Fitness – Swamp City WOD

Warm Up

40 Jumping Jacks

6 Sun Salutation Jumping Jacks

10 Beat Swings

40 Jumping Jacks

6 Firefighter Burpees

10 Beat Swings

40 Jumping Jacks

3 Slow and Lows

3 Quad Stretch Toe Touch

10 Beat Swings

Strength

18 Min AMRAP:

Thor’s Hammer

35/25/45

20M Strongman Farmer Carries (45’s/25’s)

12 Squeezy Clips

2 Rope Up Downs(hand over hand)

20M Plate Carries (45’s/35’s)

10 Reverse Curls (5’s/5’s)

40M DB Farmer Carries (70’s/53’s)

Metcon (Time)

For Time:

2 Rounds:

400M Run

6 Pull Ups

12 T2B

24 KB Swings (53/35)

2 Rounds:

200M Run

30 Mt Climbers

20 Push Ups

10 Dips (Ring, Bar, Bench)

24 Min Time Cap

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