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Cheerio, Victoria!….August 20, 2021

Swamp City Fitness – All Day Swamp City WOD

Warm-up

400m run

10m inchworm

10m duck walk

5 quad stretch toe touch each leg

10 beat swings

5 slow and lows

5 narrow grip rig raises

10 kipping beat swings

10 jump squats

Strength

Front Squat-Week 8

4 sets of 7

**USE SAME WEIGHT AS LAST WEEK FOR ALL 4 SETS**

Metcon

“Victoria”

AMRAP 20

200m run

12 American KBS (53/35)

6 pullups/ring rows

3 pistols each leg

10m HSW or 3 wall walks

WE WILL MISS YOU, VICTORIA!! GOOD LUCK IN LONDON!!!!!

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