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3RM Back Squat…November 15, 2021

Swamp City Fitness – All Day Swamp City WOD

Warm-up

400m run

:10 hang

10m Samson stretch

10m inchworm

5 quad stretch toe touch/leg

10m duck walk

10m perfect stretch

10 lemon squeezers

10 beat swings

10 good mornings

:30 calf stretch/leg

:30 couch stretch/leg

Strength

Back Squats

WORK UP TO A 3 RM.

You already did 3×3 at 90%, so you know you are capable of 3 reps at that weight. Maybe shoot for a 3 RM at your 95+%?!

Metcon

4 RFT

15 Toes to bar

30 American KBS (53/35)

60 DU/120 SU

15 minute cap

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