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Swamp City WOD – Wed, Dec 20

Swamp City Fitness – Swamp City WOD

Warm Up

500M Row

10 Beat Swings

PVC Routine

Strength

Cleans:

14 Reps @65%

8 Reps @ 75%

5 Reps @ 85%

Front Squats:

3 x 8 @ 65%

Metcon (AMRAP – Rounds and Reps)

14 Min AMRAP

(Double the Numbers Every Round)

4 Wallballs (20/14)

2 Burpee Box Jump Overs (24/20)

1 Wall Walk

8, 4, 2

16, 8, 4

32, 16, 8…..

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