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Swamp City WOD – Thu, Oct 6

Swamp City Fitness – Swamp City WOD

Warm-up

18 Min AMRAP Modified Thor’s Hammer

4 Breakdance Burpees

30/25/35

12 Squeezy Clips

20M Strongman Carries

10 Reverse Curls

10 Jumping Squats

Thor’s Hammer

10 V-Ups

Strength

Weighted Pull Ups

Weighted Dips

Metcon

500M Row Buy In

4 Rounds:

20 Hammer Strikes

2 Cleans (135/95)

4 Front Squats

5 Warrior Makers (35’s/20’s)

12/10 Cal Assault Bike

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