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Friday’s Fun Times

Swamp City Fitness – All Day Swamp City WOD

Warm-up

100 Jump Ropes

4 Samson Stretches (each leg)

10 Sec Hang

5 Stationary Inch Worms

Shoulder Circles

Shoulder Hugs

Raise the Roofs

6 Jumping Berserker Lunges

10 Beat Swings

6 Down Dog Push Ups w/leg lift

Rig Raises

10 Kipping Beat Swings

100 Jump Ropes

Strength

Handstand Walking Progressions

Metcon

3 Rounds:

30M Lunges

3 Muscle Ups or 10 Ring Dips

2 Up Downs on Rope

2 Tire Flips

20 Hammer Strikes

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