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EMOM Wednesdays, June 9, 2021

Swamp City Fitness – All Day Swamp City WOD

Warm-up

60 DU or 120 SU

15m inch worm

15m bear crawl

:10 hang from the bar

3 rig raises-narrow grip

60 DU or 120 SU

10 beat swings

10 KB strict presses each arm

3 turkish get ups per arm with KB

Strength

Week 7 Day 2

Strict Press

Set 1: 5 reps @ 75%

Set 2: 3 reps @ 85%

Set 3: Max reps @ 95%- goal is 1+reps

Metcon

EMOM 12

Min 1: 50 DU or 100 SU

Min 2: 20 WB (20/14)

Min 3: 20 lunges with WB OH

Rest 2 minutes

3 RFT

50 DU or 100 SU

20 WB (20/14)

20 lunges with WB OH

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