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Going Up is Much Harder…October 20, 2021

Swamp City Fitness – All Day Swamp City WOD

Warm-up

50 jumping jacks

:10 hang

10m perfect stretch

10m inchworm

10 beat swings

5 narrow grip rig raises

5 slow and lows

10 lemon squeezers

10 KB strict press/arm

10 KBS

10 jump squats

50 jumping jacks

Strength

Strict Press

4×4 @ 85% of 1 RM

Metcon

20 double DB devil press

40 pull-ups/ring rows

60 sit-ups

80 wall balls (20/14)

100 double unders/200 single unders

25 minute cap

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