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Swamp City WOD – Tue, Mar 19

Swamp City Fitness – Swamp City WOD

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

Hip Halo Warm Up

-into-

3 sets:

5 Inch Worms

10 Suitcases

10 Iron Cross

10 Scorpions

5 Deadlifts (empty bar- build across sets)

2. Strength

5 sets of 2 Deadlifts @85% of Heavy Single (Week 1)

* Complete a set on the 2 minutes *

3. Workout Prep

2 sets:

4 Deadlifts (build-in weight)

2 Burpee Over Bar

Strength/Accessory

Deadlift

5 sets of 2 Deadlifts @85% of Heavy Single (Week 1)

* Complete a set on the 2 minutes *

Workout

“They’re Magically Delicious” (Time)

Freedom (RX’d)

3 Rounds

15 Deadlifts (225/155)

15 Burpee Over Bar

(KG conv: 102/70)

Independence

3 Rounds

15 Deadlifts (185/125)

15 Burpee Over Bar

(KG conv: 83/56)

Liberty

3 Rounds

15 Dumbbell Deadlifts (light)

10 Up Downs

Target time: 4-5 minutes

Time cap: 9 minutes

Cooldown/Mobility

Mobility (No Measure)

1 min Barbell Quad Smash (each side)

1 min Couch Stretch (each side)

1 min Trap Smash (each side)

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