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Manic Monday…June 13, 2022

Swamp City Fitness – Swamp City WOD

Warm-up

400m run

:10 hang

10m samson stretch

10m lateral lunge

10 beat swings

5 quad stretch toe touch/leg

10m inchworm

10m bear crawl

10 kipping beat swings

10 cossack squats

20 skater hops

:30 couch stretch/eg

:30 ankle stretch on bench/leg

Back Rack Lunge (4 x 6/leg)

Same weight as last week, but we are adding 2 reps per leg.

Superset with 50 penguin taps

LOG YOUR WEIGHT!!!

Metcon (Time)

FOR TIME

50 Wall balls (20/14)

50 Toes to bar/knees to elbow

50 Wall balls (20/14)

50 Box jumps/step ups (24″/20″)
DO NOT PARTITION

18 minute cap

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