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3 days until the race

Swamp City Fitness – All Day Swamp City WOD

Warm-up

50 Situps

50 Mt Climbers

50 Jumping Jacks

10M Bear Crawls

5 Berserker Lunges

10M Perfect Stretch

Strength

16 Min AMRAP:

Thors Hammer

30 – 25- 40

Plate Carries ( 45/35)

12 Squeezy Clips

Reverse Curles (max effort)

Barbell Farmers Carries (95/65)

Metcon

10M AMRAP

10M Hanstand Walk

10 Box Jumps

200M Run

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