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Swamp City WOD – Tue, Oct 17

Swamp City Fitness – Swamp City WOD

Warm-up

20 Jumping Jacks

10 Beat Swings

10 Starfish Beat Swings

10 Twisting Knee Raises

10 Squats

10 Lunges

40 Jumping Jacks

10 Beat Swings

10 Good Mornings

10M Forward Scoops

10M Over the Fence Side Lunges

10M Inch Worms

10M Froggers

Skill

20 Min of Skill Work:

– Handstands

– Pistols

– Muscle Ups

Every 4 min 10 qty Deadlifts

(warming up to 70% of 1RM)

1-time exercise (Time)

4 Rounds for time:

6 Devil Press (35/25)

20 Abmat Sit Ups

6 Deadlifts @ 70% of 1RM

12 T2B

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