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Swamp City WOD – Wed, Nov 2

Swamp City Fitness – Swamp City WOD

Warm-up

40 Jumping Jacks

40 Dubs or 80 Singles

10 Sec Hang

4 Slow and Lows

3 Quad Stretch Toe Touch (each leg)

40 Dubs or 80 Singles

40 Jumping Jacks

10 Beat Swings

10 Jumping Squats

10 Starfish Toe Touches

10 Cossack Squats

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Strength

Back Squat (Week 1 of 9 Back Squat

40% 1×5
50% 1×5
60% 1×3
65% 1×5
75% 1×5
85% 1×5+
65% 3×5

If you do not have a 1RM at this point this is your opportunity.)

Hump Day (AMRAP – Rounds and Reps)

14 Min AMRAP

7 Box Jumps (30/24)

14 T2B

21 KB Swings (54/35)

28 SitUps

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