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100 x 5…November 5, 2021

Swamp City Fitness – All Day Swamp City WOD

Warm-up

400m run

:10 hang

30 jumping jacks

10m inchworm

10m Samson stretch

5 quad stretch toe touch each leg

10 lemon squeezers

5 slow and lows

10 beat swings

5 jumping berzerker lunges

400m run

Metcon

FOR TIME & PARTITION HOW YOU SEE FIT

100 sit-ups

100 lunges holding WB overhead

100 HRPU

100 wall balls (20/14)

100 American KBS (53/35)

40 minute cap

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