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Swamp City WOD – Tue, Oct 3

Announcements

Hey Everyone the weather is getting great! It’s time to start getting back together for our Bonfires and cookouts. Moving forward we will have them the second Friday of every Month. Lets make this first one a big one! October, Friday the 13th, sounds awesome! We will make a list of things we need and I will post it on Facebook and in a email. This is a great opportunity to invite friends and family to check out the gym community.

Swamp City Fitness – Swamp City WOD

Warm Up

400M Row

10 Beat Swings

10 Squats

10 Lunges

10M Bear Crawl

10M Froggers

10 Beat Swings

2 Slow and Lows

3 Quad Stretch Toe Touch

10 Side Lunges

10 PVC Pass Throughs

10 Around the Worlds (each direction)

10 Twisting Knee Raises

10 OHS

10 Sots Press

2 Rig Raises

10 Beat Swings

Strength

21 Min of Skill and Strength Work

7 Min of: Sots Press and Handstand Work

(increase weight on Sots Press)

7 Min of: Pistols and Single Leg RDL’s

(bar or KB for RDL’s)

7 Min of: Muscle Ups & Ring Beat Swings

(overhead rings)

Metcon (Time)

4 Rounds for time:

12 Single KB OHS (35/25)

12 Single DB Alternating Push Ups

(keep the db stationary, you move left to right)

12 Up Downs

200M Run

6 Snatches (95/65)

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