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Swamp City WOD – Wed, Dec 28

Swamp City Fitness – Swamp City WOD

Warm Up

400M Run

40 Dubs or 100 Singles

4 Fire Fighter Burpees

10M Toy Soldiers

10M Froggers

3 Slow and Lows

3 Quad Stretch Toe Touch

30 sec Couch Stretch

30 sec Ankle Mobility Stretch on Bench

10M Inchworms

10M Burpee Broad Jumps

10 Beat Swings

Strength

FINAL Week 9of the 9 week Strength Cycle.

Back Squat

40% 1×5

50% 1×5

60% 1×3

75% 1×5

85% 1×3

95% 1×1+

75% 3×5

Use the spreadsheet for speed and efficiency. Focus on getting your weights out

Metcon (Time)

For Time

6 Rounds:

25 KB Swings (53/35)

12 Goblet Squats (53/35)

250M Row

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