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Swamp City WOD – Tue, Jun 25

Swamp City Fitness – Swamp City WOD

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

Crossover Symmetry or Banded 7’s

-into-

7:00 AMRAP

30-second Row (build in pace)

10-second Handstand Hold Hold

5 Shoulder Press (empty bar)

5 Seated Banded Lat Pull Downs

5 Step Back Lunges (each side)

2. Strength

3 Sets:

8 Shoulder Press (65-70%)

15 Seated Banded Lat Pull Downs after each set

-Rest 2 Minutes between sets-

3. Workout Prep

2 sets:

100m Row (At workout pace)

10ft Handstand Walk

Strength/Accessory

Shoulder Press

3 Sets:

8 Shoulder Press (65-70%)

15 Seated Banded Lat Pull Downs after each set

-Rest 2 Minutes between sets-

Workout

Carl and Ellie (Time)

Freedom (RX’d)

Row 400m

50ft Handstand Walk (Or 4 Wall Walks)

Row 600m

75ft Handstand Walk (Or 6 Wall Walks)

Row 800m

50ft Handstand Walk (Or 4 Wall Walks)

Independence

Row 400m

25ft Handstand Walk (Or 2 Wall Walks)

Row 600m

50ft Handstand Walk (Or 4 Wall Walks)

Row 800m

25ft Handstand Walk (Or 2 Wall Walks)

Liberty

Row 300m

50ft Bear Crawl

Row 400m

75ft Bear Crawl

Row 500m

50ft Bear Crawl

Target time: 9-11 minutes

Time cap: 14 minutes

Cooldown/Mobility

Mobility (No Measure)

3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, walk, etc.)

1 Min Posterior Shoulder Smash

1 Min Ring Lat Stretch

1 Min Cat Cow

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