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11 Days Until the Race

Swamp City Fitness – All Day Swamp City WOD

Warm-up

50 Jump Ropes

20 Lunges

25 Jumping Jacks

6 Down Dog Push Ups w/ Leg Lift

2 Rounds:

10 Small to Large Shoulder Circles (both directions)

10 Shoulder Hugs

10 Raise the Roofs

3 Rig Raises

Skill

Handstand Walking and Progressions

Metcon

For Time: Deadlifts & T2B (225/135)

2 Deadlifts

4 T2B

4 Deadlifts

8 T2B

8 Deadlifts

16 T2B

4 Deadlifts

8 T2B

2 Deadlifts

4 T2B

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