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Girls of Summer Starts!!! May 14, 2021

Swamp City Fitness – All Day Swamp City WOD

Warm-up

400m run

:45 couch stretch each leg

5 slow and lows

5 quad stretch toe touch each leg

15m duck walk

15m bear crawl

5 jumping berzerker lunges

20 empty BB back squats

400m run

Weightlifting

Strength-Week 3 Day 3

Back Squat

Set 1: 5 reps @ 75%

Set 2: 3 reps @ 85%

Set 3: Max reps @ 95%- goal is 1+reps

Metcon

“Helen”

3 RFT

400m run

21 KBS (53/35)

12 pull-ups

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