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Burpee Sandwich…July 26, 2021

Swamp City Fitness – All Day Swamp City WOD

Warm-up

400m run

50 jumping jacks

5 slow and lows

10 lateral lunges

10 beat swings

50 jumping jacks

5 narrow grip rig raises

10 cossack squats

20 skater hops

Strength

Back Rack Lunges-Week 5

4 sets of 7 lunges PER LEG. 14 TOTAL LUNGES EACH SET

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

Metcon

For Time

100 DU/200 SU

50 wall balls

25 burpee box jump overs

50 wall balls

100 DU/SU

20 minute time cap

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