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GOAT Day…September 9, 2021

Swamp City Fitness – All Day Swamp City WOD

Warm-up

400m run

10m inchworm

10m Samson stretch

10 beat swings

40 jumping jacks

5 slow and lows

10 lemon squeezers

5 narrow grip rig raises

40 jumping jacks

10 kipping beat swings

:30 ankle stretch/leg

Skill

GOAT. Work on any gymnastics movement that you want to work on for the next 20 minutes!

Handstand work: HSW, HSPU, Wall Walks, Kicking up, HS Hold etc.

Pullup/Chest to Bar/BMU/RMU etc.

Pistols

T2B

Double Unders

Metcon

5 RFT

100m sled push

200m row

30 air squats

40 DU/80 SU

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