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Thorsday 6/30/22

Swamp City Fitness – Swamp City WOD

Warm-up

200M Run

10 M Bear Crawl

10M Monkey Crawl

3 Slow and Lows

10M Burpee Broad Jumps

10M Forward Scoops

3 Quad Stretch Toe Touch (each leg)

200M Run

10M Toy Soldiers

10M Inch Worms

Strength

Thor’s Hammer

16 Min AMRAP

25/25/45

Thor’s Hammer

12 Squeezy Clips

20M Barbell Carry (empty bar)

Max Effort Reverse Curles (empty bar)

Rope, Up-Downs

Metcon

Obstacle Race – Complete 3 Rounds for time

18/15 Cal Bike

6 Tire Flips

3 Up-Downs on Rope

1 Wall Crawl

10M Sled Push (2plate/1plate)

20 Slam Balls

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