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Luke….October 22, 2021

Swamp City Fitness – All Day Swamp City WOD

Warm-up

50 jumping jacks

:10 hang

5 quad stretch toe touch

10 beat swings

5 slow and lows

10 push ups

5 berzerker lunges

10 kipping beat swings

5 narrow grip rig raises

10 KB RDL

10 KBS

Warm up clean and jerks

Luke (Time)

For Time:

400m Run

15 Clean and Jerks, 155#

400m Run

30 Toes-To-Bar

400m Run

45 Wall-Ball Shots, 20#

400m Run

45 Kettlebell Swings, 53#

400m Run

30 Ring Dips

400m Run

15 Weighted Lunge Steps, 155#

400m Run
In honor of Marine Staff Sgt. Leon H. Lucas Jr. died Aug. 1, 2011, in Helmand Province, Afghanistan
To learn more about Luke click here
Female Standards:

C&J-105#

WB-14#

KBS-35#

Lunges-105#

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