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17 Days Until the Race

Swamp City Fitness – All Day Swamp City WOD

Warm-up

100 Jump Rope

4 Slow and Lows

4 Lateral Lunges (each leg)

10 Sec Hang

60 Jumping Jacks

8 Jumping Squats

20 Skater Hops

10 Beat Swings

100 Jump Rope

4 Berserker Lunges

20 Skater Hopes

10 Kipping Beat Swings

30 Sec Calf Stretch

4 Quad Stretch Toe Touch (each leg)

Strength

Bench Press & Wall Walks

Warm up to:

4 Sets of Heavy 8 Rep Bench

2 Wall Walks Between Sets

Metcon

4 Rounds for time:

2 Cleans

4 Front Rack Lunges (each leg)

2 Muscle Ups + 2 Pull Ups + 2 T2B + 2 Knee Raises (add the reps you cannot do to those you can)

10M Handstand Walk

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