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Fun Friday 4/23/2021

Swamp City Fitness – All Day Swamp City WOD

Warm-up

50 DU or 100 SU

5 berzerker lunges

15m high skips

15m duck walk

5 slow and lows

15m perfect stretch

15m burpee broad jump

5 jumping berzerker lunges

5 stationary inch worms with push up

20 banded pull aparts

Strength

Back Squat (3 sets of 8 @ 70% of 1RM)

Metcon

For Time:

600M Run

21 – 15 – 9

Bench Press @ 75% Body Weight

Wall Balls (20/14)

600M Run

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