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66666666… Monday August 23, 2021

Swamp City Fitness – All Day Swamp City WOD

Warm-up

400m run

:10 hang

10m Samson stretch

10m duck walk

5 quad stretch toe touch/leg

10 lateral lunges

10 beat swings

10 cossack squats

20 skater hops

Strength

Back Rack Lunges-Week 9

4 sets of 8 lunges/leg

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

Metcon

6 RFT

6 single arm devil press (you choose DB weight)-TOTAL

6 power cleans (135/95)

6 shoulder to overhead (135/95)

6 T2B

18 minute cap

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