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We Get to Row! July 12, 2021

Swamp City Fitness – All Day Swamp City WOD

Warm-up

400m run

50 jumping jacks

10 beat swings

5 slow and lows

10 good mornings

5 berzerker lunges

10 kipping beat swings

5 wide grip rig raises

10 pike pushup with leg kick

50 jumping jacks

Skill

Rowing Clinic with Katie

Metcon

15 Minute AMRAP

10 OHS (95/65)

15 Box Jumps

250m row

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