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19 Days until the race

Swamp City Fitness – All Day Swamp City WOD

Warm-up

10 sec hang from bar

400M Run

10 Beat Swings

PVC Routine (everyone together)

50 Situps

Rig Raises

Skill

1:20 EMOM for 8 Rounds:

4 Strict Press

4 Back Rack (snatch grip) Push Press

Metcon

10 Min AMRAP

2 Deadlifts @80%

4 Burpees over bar

8 Twisting Knee Raises from the Bar

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