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Full Moon Friday 1/29/21

Swamp City Fitness – All Day Swamp City WOD

Warm-up

500M Row (everyone has to row before the warm up is over)

200M Run

10 Push Ups

10 Beat Swings

10 Squats

200M Run

10 Down Dog Push Ups

10 Beat Swings

10 Berserker Lunges

200M Run

5 Stationary Inch Worm

10 Kipping Beat Swings

5 Jumping Berserker Lunges

3 Quad Stretch Toe Touch (each Leg)

Strength

Front Squat (work up to 10 rep and complete the following reps at the %’s of 1RM)

10 @ 75%

7 @ 83%

4 @ 92%

7 @ 83%

10 @ 75%

Metcon

4 Rounds:

8 Sumo Deadlift High Pulls

3 Burpees Over Bar

8 Pull Ups

3 Wall Walks, Wall Kick-ups, Lateral Wall Walks, 3 mat handstand walk

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