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Monday Recovery

Swamp City Fitness – All Day Swamp City WOD

Warm-up

400M Run

10M Ostrich Walk

10M Bear Crawl

5 Slow and Lows

10 Sec Hang

400M Run

10 Good Mornings

10 Push Ups

4 Quad Stretch Toe Touch (each leg)

10 Beat Swings

Strength

Deadlifts and Hanging Windshield Wipers

(work up to 81% of 1RM)

Deadlifts 3 sets of 8 @ 81%

Between sets perform 8 Hanging Windshield wipers (scale to knee raise wipers where needed)

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Metcon

5 Rounds:

15 Wallballs

10 T2B

5 Burpees

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