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Swamp City WOD – Tue, Jan 17

Swamp City Fitness – Swamp City WOD

Warm Up

400M Run

10 Beat Swings

10 Push Ups

4 Sun Salutation Push Ups

3 Slow and Lows

3 Quad Stretch Toe Touches

10 Beat Swings

10 Side Lunges

200M Run

Skill

25 Min of Skill Work on Handstand Progressions

Every 5 Min:

10 Bulgarian Split Squats w/Front Rack,KB’s (20’s/10’s)

10 Glute Bridges

Metcon (AMRAP – Rounds and Reps)

14 Min AMRAP:

200M Run

10 T2B

10 Slam Balls

2 Deadlifts (185/135)

2 Burpees Over Bar

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