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Tuesday 8/16/22

Swamp City Fitness – Swamp City WOD

Warm-up

40 Jumping Jacks

10 Plank Jacks

5 Jumping jack burpees (plank jack at the bottom with a jumping jack at the top)

20 Lunges

10 Jumping Lunges

5 Mt. Climber Burpees (regular burpee with 2 mt climber on each leg at the bottom)

10 Beat Swings

4 Slow and Lows

4 Quad Stretch Toe Touch (each leg)

20 Squats

10 Jumping Squats

5 Double Squat Burpees (regular burpee with 2 squats in the middle)

Gymnastics

20 Min

Slackline

Handstand Walking

Pistols

Safety Rolls

Metcon

80 Wallballs (20/14)

60 Pull-ups

40 Push Ups

20 Cleans (155/105)

20 min time cap

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