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20 days til the race

Swamp City Fitness – All Day Swamp City WOD

Warm-up

100 Jump Ropes

10M Bear Crawls

5 Slow & Lows

10 sec hang

10M Inch Worms

10M Duck Walks

10 Beat Swings

50 Jumping Jacks

5 Burpees

10M Perfect Stretch

3 Quad Stretch Toe Touch (each leg)

10 Kipping Beat Swings

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Strength

1:30 sec EMOM for 10 rounds:

6 Ring Dips

2 Pistols (each leg)

Metcon

400M Run

20 Push Ups

20 Pull Ups

20 Wall Balls

800M Run

15 Push Ups

15 Pull Ups

15 Wall Balls

1200M

10 Push Ups

10 Pull Ups

10 Wall Balls

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