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Swamp City WOD – Wed, Jan 3

Swamp City Fitness – Swamp City WOD

Warm Up

30 Jumping Jacks

10 Beat Swings

10 Squats

10M Samson Stretch

10M Inchworms

10 Beat Swings

2 Slow and Lows

3 Quad Stretch Toe Touch

10 Side Lunges

10 Push Ups

PVC Shoulder Mobility Work (2 Min)

10 Beat Swings

20 Skater Hops

Strength

Cleans: (last week of increase)

17 Reps @ 65%

11 Reps @ 75%

8 Reps @ 85%

Front Squats:

3 x 8 @ 65%

Metcon (Time)

For Time:

200M Run w/Slamball (20/15)

30 Mt Climbers

20 Slamballs

10 Box Jumps

200M Run w/Wallball (20/14)

60 Situps

40 Wallballs

20 Box Jumps

200M Run w/Single DB (20/15)

30 DB Push Ups w/Alternating Row

20 Thrusters w/2 DB’s

10 Box Jumps

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