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Front Squats on a Friday! July 2, 2021

Swamp City Fitness – All Day Swamp City WOD

Warm-up

200m run

PVC routine

:10 hang

10 jump squats

10 burpee broad jumps

10 beat swings

10 KB pause goblet squats (3 second pause)

10 KB swings

200m run

Strength

Front Squats- Week 1

4 sets of 6 all at the same weight

*If you have a 1RM, I suggest starting around 65% of your 1RM front squat. If you do not have a 1RM front squat, but you do have a 1RM back squat…take 80% of your back squat 1RM and use that as your “1RM” front squat*

Metcon

“Running Christine”

3 RFT

500m run

12 deadlifts-body weight

21 box jumps

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