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Hero WOD Friday’s Start Tomorrow! September 2, 2021

Swamp City Fitness – All Day Swamp City WOD

Warm-up

400m run

:10 hang

10m inchworm

10m perfect stretch

5 slow and lows

10 beat swings

10 pause KB goblet squats

10 KBS

10m duck walk

10m Samson stretch

Wrist stretches

Strength

Work up to a heavy single front squat

Metcon

5 RFT

15 Box Jumps (24″/20″)

10 Power Cleans (155/105)

5 Front Squats (155/105)

20 minute cap

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