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April 9th, 2021

Swamp City Fitness – All Day Swamp City WOD

Warm-up

600m run

5 Slow and Lows

5 berzerker lunges

10 beat swings

8 Jumping Squats

20 skater hops

10m bear crawl

10 kipping beat swings

10 Box Jumps

10 BB good mornings

10 BB RDLs

Skill

Discuss the Wod and strategize a plan that is best for you.

Metcon

Filthy Fifty….sorta

**Break up reps however you would like**

50 Box Jumps (24/20 in)

50 Ring Rows

50 Kettlebell Swings (1/.75 pood)

50 Walking Lunge Steps

50 Knees-to-Elbows

50 Push Presses (45/35 lb)

50 Supermans

50 Wall Ball Shots (20/14 lb)

50 Burpees

50 Double-Unders (120 single unders)

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