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FYF with some Fran…July 30, 2021

Swamp City Fitness – All Day Swamp City WOD

Warm-up

400m run

PVC routine

:10 hang

10 pike push up with leg kick

10 beat swings

10 pause goblet squats

10 KBS

10 kipping beat swings

Strength

Front Squat-Week 5

4 sets of 7

**USE SAME WEIGHT AS LAST WEEK FOR ALL 4 SETS**

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

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