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Swamp City WOD – Thu, Nov 17

Swamp City Fitness – Swamp City WOD

Warm Up

20/16 Cal Bike
10 Beat Swings
6 Firefighter Burpees
6 Stationary Samson Stretch
3 Slow and Lows
10 Beat Swings
3 Quad Stretch Toe Touch
30 Jumping Jacks
30 Sec Ankle Stretch on bench

Strength

22 Min Thor’s Hammer AMRAP

Thor’s Hammer

25/25/35

2 Pistols (each leg)

30M Strongman Farm Carries (35’s+15’s/15s)

2 Rope Climbs

3 Tire Flips

Max Effort Reverse Curls (65/45)

Max Effort Bent Over Bar Rows (75/55)

Terry-Con (AMRAP – Rounds and Reps)

20 Min AMRAP

200M Run

20 WallBalls (20/14)

20/15 Row

20 Russian KB Swings (53/35)

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