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Friday 3/5/21

Swamp City Fitness – All Day Swamp City WOD

Warm-up

60 Jumping Jack

4 side lunges (each leg)

4 slow and Lows

10 sec hang

30 DUBS or 70 Singles

14 Skater Hops

4 Quad Stretch Toe Touch (each leg)

3 Rig Raises (clean grip) – narrow

60 Jumping Jacks

20 Skater Hops

6 Stationary Inch Worms

3 Rig Raises (snatch grip) – wide

Strength

Every 1:20 for 8 Rounds Perform

4 strict press(front rack) + 4 Push Press (Back Rack Snatch Grip)

Metcon

4 Rounds:

3 High Hang Snatch

4 Overhead Squats

5 Bar Over Burpees

Bear Crawl from Garage Door to Concrete

200M Run

Bear Crawl from Concrete to Garage Door

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