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Is It Friday Yet? June 17, 2021

Swamp City Fitness – All Day Swamp City WOD

Warm-up

60 jumping jacks

10 push-ups

10 lemon squeezers

10 beat swings

40 jumping jacks

10 pike push-up with leg kick

5 rig raises-narrow grip

10 kipping beat swings

20 jumping jacks

Conditioning

Skill-Double Unders and Core

In between double under attempts/practice, complete:

100 sit-ups

100 leg raises over KB

100 lemon squeezers

100 russian twists with KB

**For those proficient at DU, do:

“Flight Simulator”

https://wodwell.com/wod/flight-simulator/

Metcon

18 minute AMRAP

3 bar muscle ups (or 3 pull-ups/ring rows + 3 ring dips)

6 tire flips

100m sled push

3 wall-walks

6 hammer strikes each arm

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