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EMOM not EDAD!! July 21, 2021

Swamp City Fitness – All Day Swamp City WOD

Warm-up

50 jumping jacks

5 slow and lows

10 beat swings

15 good mornings

50 jumping jacks

5 narrow grip rig raises

10 pike pushup with leg kick

15 air squats

50 jumping jacks

Strength

Push Press-Week 4

4 sets of 6

**ADD 5-10% TO THE WEIGHT YOU HAVE BEEN USING**

Metcon

EMOM 20

Min 1: 20 wall balls + max effort DU/SU

Min 2: 15 deadlifts (135/95) + max effort DU/SU

Min 3: 10 HSPU or 15 HRPU + max effort DU/SU

Min 4: rest

**Score is total reps of DU/SU**

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