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Swamp City WOD – Wed, Nov 23

Swamp City Fitness – Swamp City WOD

Warm Up

1000M Row

10 Beat Swings

3 Slow and Low

3 Quad Stretch Toe Touch

10 Over the Fence Side Lunges

10 Beat Swings

30 Sec Calve Stretch

6 Stationary Inchworms

20 Skate Hops

Strength

Week 4 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

Increase your weight by 5-10lbs over the last 3 weeks.

Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP

10 Push Ups

10 WallBalls

10 Pull Ups

5M Handstand Walk or 2 Wall Walks

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