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Burps and Runs…September 13, 2021

Swamp City Fitness – All Day Swamp City WOD

Warm-up

400m run

:10 hang

10m Samson stretch

10m duck walk

10 beat swings

5 berzerker lunges

10 kipping beat swings

10 good mornings

10 cossack squats

5 jumping berzerker lunges

Strength

Back Squats:

5×5 at 70% of 1 RM

Metcon

For Time:

200m run

30 Burpee box jumps (24″/20″)

400m run

20 Burpee box jumps (24″/20″)

600m run

10 Burpee box jumps (24″/20″)

800m run

25 minute cap

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