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Swamp City WOD – Thu, Sep 7

Swamp City Fitness – Swamp City WOD

Warm Up

40 Jumping Jacks

10 Beat Swings

10 Starfish Toe Touches

10 Lunges

10 Side Lunges

30 Jumping Jacks

10 Beat Swings

2 Slow and Lows

3 Quad Stretch Toe Touch (each leg)

Strength

20 Min AMRAP

Thors Hammer

100M Farmers Carry (70’s/44’s)

20M Quad Heavy Tire Drags

30/25/35

12 Squeezy Clips

ME Finger Pulses with Rubber Bands

Metcon (Time)

2 Rounds:

10 Burpees

8 Strict Pull Ups, Jumping Neg, or Ring Rows

10 Slam Balls

100M Sled Sprints

3 Rope Up Downs

12/8 Cal Bike

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