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Swamp City WOD – Tue, Nov 22

Swamp City Fitness – Swamp City WOD

Warm Up

400M Row

10 Starfish Toe Touch

10M Forward Scoops

10M Samson Stretch

10 Beat Swings

40 Jumping Jacks

3 Slow and Lows

6 Pike Push Ups

10 Beat Swings

Skill

Handstand Work

Learning Stone And Sandbag to Shoulders, Holds, Carries

Yippee-Ki-Yay (Time)

2 Partner Teams

4 Rounds for time:

20M Sandbag Carry (75/40)

5 Sandbag to Shoulder (75/40)

30M Plate Carry (25/15)

10 Plate Ground to Overhead

40M KB Carry (53/35)

15 KB Swings (53/35)

50M Partner Carries

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