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6-5-4! Wednesday August 4, 2021

Swamp City Fitness – All Day Swamp City WOD

Warm-up

50 jumping jacks

:10 hang

10 pike push-up with leg kick

10 beat swings

50 jumping jacks

5 slow and slows

10 good mornings

10 KB strict press/arm

3 turkish getups/arm

50 jumping jacks

Strength

Push Press-Week 6

4 sets of 8

**USE SAME WEIGHT AS LAST WEEK FOR ALL 4 SETS**

Metcon

AMRAP 6

20 DU/40 SU

20 American KBS (53/35)

20 KB Goblet squats

AMRAP 5

20 DU/40 SU

15 American KBS

15 KB Goblet squats

AMRAP 4

20 DU/40 SU

10 American KBS

10 KB Goblet squats

**REST 1 MINUTE BETWEEN AMRAPS**

Restart count each AMRAP and then add up all rounds and reps once finished and that will be your score

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