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DB Thrusters Stink! October 25, 2021

Swamp City Fitness – All Day Swamp City WOD

Warm-up

400m run

:10 hang

10m bear crawl

10m perfect stretch

10 beat swings

5 slow and lows

10m duck walk

10m Samson stretch

10 kipping beat swings

10 jump squats

10 good mornings

:30 calf stretch/leg

:30 couch stretch/leg

Strength

Back Squats

3×3 at 90% of 1 RM

Metcon

18 minute AMRAP

400m run

12 DB/KB box step ups (2 KB/DBs)-total

10 pull-ups

8 DB/KB thrusters

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