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Tuesday June 21, 2022

Swamp City Fitness – Swamp City WOD

Warm-up

400m run

:10 hang

30 jumping jacks

10 beat swings

10 good mornings

5 narrow grip rig raises

30 jumping jacks

10 burpees

10 kipping beat swings

5 slow and lows

30 jumping jacks

10 pike push up with leg kick

5 berzerker lunges

Gymnastics

Take 15 minutes to work on handstands and double unders!

Any variation of handstand work such as kick ups, holds, walks etc.

Metcon (AMRAP – Rounds and Reps)

15 minute AMRAP

3 Wall walks

9 Double DB shoulder to overhead

15 Box jump overs (24″/20″)

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