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Wow Wee Wow Wow…January 5, 2022

Swamp City Fitness – Swamp City WOD

Warm-up

30 jumping jacks

:10 hang

10m inchworm

10m Samson stretch

10 beat swings

5 quad stretch toe touch

30 jumping jacks

10m duck walk

10m bear crawl

5 slow and lows

5 narrow grip rig raises

10 kipping beat swings

20 banded pull aparts in front & behind the neck

30 jumping jacks

Gymnastics

Pistols + Ring Dips

Pistol progressions if not proficient

If proficient, do 3 sets of 10 pistols/leg

Ring Dips progressions if not proficient

If proficient, do 3 max sets in between pistol practice

Metcon (Time)

600m run

60 Wall Balls (20/14)

30 Pull-ups/ring rows

400m run

40 Wall Balls

20 Pull-ups

200m run

20 Wall Balls

10 Pull-ups
25 minute cap

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