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Swamp City WOD – Thu, Sep 29

Swamp City Fitness – Swamp City WOD

Warm-up

500M Row

10M Inchworms

10M Samson Stretch

10 Beat Swings

3 Slow and Lows

10 Jumping Squats

3 Quad Stretch Toe Touch

10 Jumping Lunges

10 Beat Swings

10 Push Ups

Strength

Week 6 of the 9 week Bench Press cycle

Bench Press

40% 1×5

50% 1×5

60% 1×3

75% 1×5

85% 1×3

95% 1×1+

75% 3×5

Use the spreadsheet for speed and efficiency. Focus on getting your weights out quickly.

Metcon

12 Min AMRAP:

10 Dips (rings/bar/bench)

20 Box Jumps

20 Pull Ups or 3 Muscle Ups

10 Devil Press

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