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“Loredo”….September 3, 2021

Swamp City Fitness – All Day Swamp City WOD

Warm Up

200m run

:10 hang

10m Samson stretch

10m duck walk

5 quad stretch toe touch/leg

5 slow and lows

10 beat swings

10 burpee broad jumps

5 berzerker lunges

20 banded pull aparts

200m run

****HERO WOD FRIDAYS START TODAY. THESE WILL BE LONGER WODS, WHICH IS WHY WE HAVE SWITCHED OUR FRIDAY’S STRENGTH TO THURSDAY’S. NO TIME CAPS ON THESE. EVERYONE WILL FINISH THESE WORKOUTS. I ENCOURAGE YOU ALL TO CLICK THE LINKS AND READ THE BACKGROUNDS OF THESE HERO WODS EACH WEEK. LET’S GOOOOOO!!!!!!

Loredo (Time)

6 Rounds for time of:

24 Squats

24 Push-ups

24 Walking Lunge Steps

400m Run
In honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010
To learn more about Loredo click here

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