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3-6-9 Man I am Tired…November 4, 2021

Swamp City Fitness – All Day Swamp City WOD

Warm-up

200m run

10m bear crawl

10m inch worm

5 quad stretch toe touch each leg

10 beat swings

200m run

5 slow and lows

10 BB good mornings

10 BB RDLs

10 kipping beat swings

200m run

Strength

Deadlifts-DELOAD

4×4 at 65% of 1 RM

(in between sets, warm up for pistols-progressions and ankle stretches)

Metcon

18 minute AMRAP

3 Wall walks

6 Pistols (total) (OR 15 jump squats)

9 Deadlifts (225/155)

12 Calorie Row

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