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Swamp City WOD – Wed, Dec 27

Swamp City Fitness – Swamp City WOD

Warm Up

500M Row

10 Beat Swings

PVC Routine

Strength

Cleans:

16 Reps @65%

10 Reps @ 75%

7 Reps @ 85%

Front Squats:

3 x 8 @ 65%

Metcon (Time)

5 Rounds for time:

10 Hallow Rocks

10 Supermans

2 Snatch Grip Push Press (from rack)

2 OHS

2 Snatch

200M Run
Be aware of where someone is snatching while you are on the floor for Hallows and Supermans and vic-a-versa

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