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Swamp City WOD – Thu, Jun 29

Announcements

Hey Gang, Heads Up

4th of July is a Holiday WOD Only at 9am and Oly at 10am. Happy Independence Day!

1stPhorm Protein and Supplements Order go in on the 1st and the 15th so please have your orders in by 3pm on this Friday

Next week is the last week of our 9 week Strength Cycle and we will take the following week to test our new 1RM’s before starting a new strength cycle. If anyone has strength recommendations for the next cycle please text Jon.

The Burpee Challenge is almost complete and it looks like Govinda May has won another one! Consistency wins the day! Great Job Govinda! Recommendations for the next challenge will be heard so please send them to the coaches.

Swamp City Fitness – Swamp City WOD

Warm Up

1000M Row

10 Beat Swings

10 Hallow Rocks

10 Supermans

10 Prone Y,T,W’s

30 Jumping Jacks

3 slow and low’s

10 jumping squats

3 quad stretch toe touch (each leg)

10 side Lunges

30 sec Counch Stretch

30 sec calve stretch

Strength

Thor’s Hammer Routine

19 Min AMRAP:

Thor’s Hammer

ME Preacher Bar or Straight Bar Reverse Curls

12 Squeezy Clips

2 Rope Up Downs (hand over hand)

Strongman Farmer Carries (45’s/25’s)

100M KB Farmer Carries (70’s/53’s)

40/20/40

Snatch a Lot (Time)

For Time:

200M Run

4 Snatches (95/65)

2 Burpees Over Bar

20 Pull Ups

4 Snatches

2 Burpees Over Bar

30 Push Ups

4 Snatches

2 Burpees Over Bar

40 Squats

4 Snatches

2 Burpees Over Bar

60 Situps

200M Run

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