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18 days until the race

Swamp City Fitness – All Day Swamp City WOD

Warm-up

600M Run

10 sec hang +3 beat swings

5 Burpees

10 V-ups

10M Perfect Stretch

600M Run

5 Breakdance Burpees

10 Dragonflies

10 Beat Swings

600M Run

2 Firefighter Burpees

6 Windshield Wipers

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Strength

16 Min AMRAP

Thor’s Hammer

12 Squeezy Clips

30 – 20 -25

Barbell Farmers Carries (85/65)

Plate Carries(45/35)

Metcon

10 Min AMRAP:

10 Slam Balls

20 KB Swings

2 Tire Flips

8 Box Jumps

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