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DT…July 28, 2021

Swamp City Fitness – All Day Swamp City WOD

Warm-up

200m run

10m inchworm

10m perfect stretch

5 slow and lows

10 beat swings

10 jump squats

5 berzerker lunges

10 kipping beat swings

10 pike pushup with leg kick

5 narrow grip rig raises

200m run

Strength

Push Press-Week 5

4 sets of 7

**USE SAME WEIGHT AS LAST WEEK FOR ALL 4 SETS**

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
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