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Enough with the Dumbbells! October 7, 2021

Swamp City Fitness – All Day Swamp City WOD

Warm-up

200m run

10m bear crawl

10m perfect stretch

10 beat swings

10 lemon squeezers

200m run

10 kipping beat swings

10 BB RDLs

10 BB good mornings

10 BB back squats

200m run

Strength

Deload Week!

Deadlifts

4×4 at 60%

Metcon

AMRAP 3 x 6 minute with 1 minute rest in between

6 single arm devil press (you choose DB)-total, so 3 per arm

8 T2B

10 alternating DB snatches (total)

*score is total rounds and reps from all 3 AMRAPs

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