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Swamp City WOD – Tue, Dec 27

Swamp City Fitness – Swamp City WOD

Warm Up

400M Row

40 Sec Hang From Bar

3 Slow and Lows

20 Jumping Jacks

3 Quad Stretch Toe Touch

10 Beat Swings

8 Stationary Inch Worms

10 Up Downs

20 Mt Climbers

10M Forward Scoops

40 Sec Hang from the bar

Strength

Yolk Carries and Bench Press

Warm up Bench to 65% of 1RM

Warm up Empty Yolk Carries

4 Rounds Max Reps Bench

4 Rounds 30M (increasing weight each round)

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP

200M Run

20 T2B

20 Slam Balls

200M Run

40M Farmer Carries (70/53)

20 Alternating DB Snatches (35/25)

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