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Swamp City WOD – Wed, Aug 23

Swamp City Fitness – Swamp City WOD

Warm Up

400M Row

10 Starfish Toe Touch

10 Beat Swings

10M Toy Soldiers

10M Froggers

6 Stationary Inchworms

10 Squats

10 Cossack Squats

10 Beat Swings

10 90/90’s

10 Open Books

20 Jumping Jacks

Strength

Week 4 of 6

25 Min to complete the following:

Front Squats 7 Reps of the Following:

2 Rounds @ 65% of 1RM

2 Rounds @ 75% of 1RM

2 Rounds @ 85% of 1RM

Superset the Following:

10 Bench Press 70% of 1RM

10 Dips

10 Incline DB Press 70% of 1RM (optional)

If time is an issue skip the 65% rounds

Metcon (Time)

3 Rounds for Time:

20 Mt Climbers

10 Supermans

20 KB Swings (53/44)

30 Squats

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