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Swamp City WOD – Tue, Dec 19

Swamp City Fitness – Swamp City WOD

Warm Up

500M Row

10 Beat Swings

PVC Routine

10 Beat Swings

10 Knee Together Heal Together Squats

Strength

22 Min of Skill Work on Movements of Your Choice:

Dub’s

Pistols

Muscle Ups

Hand Stands

Metcon (Time)

3 Rounds:

10M Handstand Walk or 3 Wall Walks

12 Lateral Box Step Ups

14 Slam Balls

16 T2B

For Time (15 Min Time Cap)

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