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Swamp City WOD – Wed, Dec 7

Swamp City Fitness – Swamp City WOD

Warm Up

1000M Row

PVC Routine

Strength

Week 6 of 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

Wednesday Dec 7th (AMRAP – Rounds and Reps)

12 Min AMRAP:

10 Deadlift (185/135)

20 Slam Balls

30 KB Swings (44/28)

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