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Swamp City WOD – Tue, Mar 26

Swamp City Fitness – Swamp City WOD

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

2 sets

20 Banded Side Steps

10 Banded Squats

-into-

8:00 AMRAP

5 Back Squats (empty bar- build across sets)

3 Inch Worms

3 Up-downs over bar

10 PVC Passthroughs

2. Strength

Back Squat:

– Heavy Single (10-12 minutes)

3. Workout Prep

2 sets:

2 Burpee Pull Ups

2 Box Jump Overs (build in height)

Strength/Accessory

Back Squat

– Heavy Single (10-12 minutes)

* Rest a little longer than normal between sets when you reach heavier weights *

Workout

The Magic School Bus (AMRAP – Reps)

Freedom (RX’d)

10:00 Amrap

3-6-9-12-15. . .

Burpee Pull Up

Box Jump Over (30/24)

Independence

10:00 Amrap

3-6-9-12-15. . .

Burpee Pull Up

Box Jump Over (24/20)

Liberty

10:00 Amrap

3-6-9-12-15. . .

Up Down + Ring Row

Box Step Up and Over (24/20)

Target Round: Round of 15 Box Jump Overs

Minimum Round before scaling: Round of 12 Burpee Pull Ups

Cooldown/Mobility

Mobility (No Measure)

1 min foot smash w/ lacrosse ball (each side)

1 min calf stretch against wall (each side)

1 min foam roll upper back

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