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Swamp City WOD – Tue, Oct 4

Swamp City Fitness – Swamp City WOD

Warm-up

Thunderstruck Burpees for Alma

3 slow and lows

10 Beat swings

10 Hollow Rocks

10 Supermans

Skill

20 Min work on Handstands, Pistols, Bulgarian Split Squats, Ring Dips

Choose 2 and alternate between the 2 for 20 min.

Metcon

400M Run Buy In

Thrusters & Bar over Burpees

1, 1

2, 2

3, 3

4, 4

5, 5

6, 6

7, 7

8, 8

WallBalls & Pull Ups

9, 9

10, 10

11, 11

12, 12

400M Run Buy Out

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