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Swamp City WOD – Thu, Mar 23

Swamp City Fitness – Swamp City WOD

Warm Up

1000M Row

PVC Routine

Skill

20 Min of Rope Climbing Skills Work

Between Rope Climbing Sets perform 1 Round of:

Thor’s Hammer

Heavy Strongman Farmers Carries (35’s/25’s)

Double KB Calf Raises off45lbs plate (53/35)

Metcon (No Measure)

8 min AMRAP

3 clean and jerks (135/95)

3 Bar facing burpees

3 minutes Rest

8min AMRAP

3 Power Snatches (115/65)

3 Bar Facing Burpees

3 minutes Rest

8 min AMRAP

3 Thrusters (95/45)

3 Bar Facing Burpees

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