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Deload Deads, June 14, 2021

Swamp City Fitness – All Day Swamp City WOD

Warm-up

200m run

10m perfect stretch

10m inchworm

10 beat swings

10 jump squats

10 BB good mornings

10 BB RDLs

10 BB strict press

200m run

Strength

Week 8 Day 1

Deadlift-DELOAD

Set 1: 5 reps @ 40%

Set 2: 5 reps @ 50%

Set 3: 5 reps @ 60%

Metcon

600m run

50 deadlifts (135/95)

40 bar-facing burpees

30 hang power cleans

20 toes to bar

10 push jerks or push press

*Use same weight for all barbell movements*

*25 minute cap*

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