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20 Rounds Seems Excessive…July 13, 2021

Swamp City Fitness – All Day Swamp City WOD

Warm-up

200m run

PVC routine

:10 hang

10 good mornings

10 beat swings

5 slow and lows

10 pike push-up with leg kick

5 berzerker lunges

10 cossack squats

Strength

Back Rack Lunges-Week 3

4 sets of 8 lunges/leg

**USE SAME WEIGHT AS WEEK 1 AND 2 FOR ALL 4 SETS**

Metcon

20 rounds

1 Deadlift (225/155)

3 Bar-facing burpees

5 T2B

***25 minute cap***

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