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Swamp City WOD – Tue, Mar 7

Swamp City Fitness – Swamp City WOD

Warm Up

40 Jumping Jacks

6 Stationary Inchworms

10 Beat Swings

6 Stationary Samson Stretches

10 Squats

30 Jumping Jacks

6 Down Dog Push Ups

10 Beat Swings

3 Quad Stretch Toe Touch

20 Jumping Jacks

2 Slow and Lows

10 Beat Swings

Skill

25 Min to work on:

Headstands

Kipping Handstand Push Ups

Handstand Push Ups

T2B

Metcon (Time)

For Time:

12Empty Bar Thrusters

5 Burpees Over Bar

10 T2B

600M Run

10 Thrusters (95/65)

5 Burpees Over Bar

10 T2B

400M Run

8 Thrusters (135/95)

5 Burpees Over Bar

10 T2B

200M Run

18 Min Time Cap

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