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Happy Birthday, Dee! (2 days late)…September 7, 2021

Swamp City Fitness – All Day Swamp City WOD

Warm-up

PVC routine

200m run

:10 hang

5 narrow grip rig raises

5 jumping berzerker lunges

:30 calf stretch/leg

200m run

Skill

4x max reps strict pull ups

4x max reps strict HSPU or 4×4 wall walks

4x 50 russian twists with DB or KB (L+R=2)

Metcon

HB DEE!!!! (Even though it was actually on the 5th)

Buy In: 36 burpees cause everyone needs birthday burpees

THEN

3 RFT

12 Push Press (95/65)

12 Front Rack lunges (total)

12 T2B

THEN

Buy Out: 36 burpees…again, birthday burpees

25 minute cap

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