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Deadlifts on a Wednesday?? Wednesday June 2, 2021

Swamp City Fitness – All Day Swamp City WOD

Warm-up

200m run

:10 hang

10 beat swings

10 jump squats

50 jumping jacks

10 BB good mornings

10 BB back squats

10 BB RDLs

200m run

10 kipping beat swings

10 lemon squeezers

10 superman’s

Strength

Week 6 Day 1

Deadlift

Set 1: 3 reps @ 70%

Set 2: 3 reps @ 80%

Set 3: Max reps @ 90%- goal is 3+reps

Metcon

For Time

20-18-16-14-12-10-8-6-4-2

KB Box Step Ups

2-4-6-8-10-12-14-16-18-20

KB snatches

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