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Deads on a Thursday. September 23, 2021

Swamp City Fitness – All Day Swamp City WOD

Warm-up

200m run

10m bear crawl

10m inchworm

10 beat swings

200m run

10 BB RDLs

10 BB good mornings

10 kipping beat swings

200m run

Strength

Deadlifts

4×4 at 80% of 1 RM

Metcon

5 RFT

4 wall walks

300m row

20 ab mat sit ups

10 deadlifts (155/105)

22 minute cap

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