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CARDI-NOOOOOO….November 12, 2021

Swamp City Fitness – All Day Swamp City WOD

Warm-up

10m inchworm

10m perfect stretch

:10 hang

5 quad stretch toe touch/leg

10 beat swings

10m duck walk

10m bear crawl

5 slow and lows

10 good mornings

10 jump squats

10 kipping beat swings

:30 calf stretch/leg

:30 couch stretch/leg

Metcon

FOR TIME:

400m run with wall ball (20/14)

40 Alternating hang DB snatches

40 Wall balls (20/14)

800m run (no wall ball)

40 Alternating hang DB snatches

40 Wall balls (20/14)

400m run with wall ball (20/14)

40 minute cap

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