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Happy Valentine’s Day! February 14, 2022

Swamp City Fitness – Swamp City WOD

Warm-up

400m run

PVC routine

10 beat swings

20 banded pull aparts

:30 couch stretch/leg

:30 ankle stretch on bench/leg

Front Squat (1 x 5 @ 40%)

Superset with 20 DB box step ups (2 DBs)

Front Squat (1 x 5 @ 50%)

Superset with 20 DB box step ups (2 DBs)

Front Squat (1 x 5 60%)

Superset with 20 DB box step ups (2 DBs)

Metcon (Time)

FOR TIME

50-40-30-20-10

Alternating DB snatches

10-8-6-4-2

Double DB Devils Press
20 minute cap

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