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Monday Scaries, June 7, 2021

Swamp City Fitness – All Day Swamp City WOD

Warm-up

400m run

10m bear crawl

10m inch worm

10 beat swings

200m run

10 BB good mornings

10 BB back squats

10 BB RDLs

400m run

Strength

Week 7 Day 1

Deadlift

Set 1: 5 reps @ 75%

Set 2: 3 reps @ 85%

Set 3: Max reps @ 95%- goal is 1+reps

Metcon

4 rounds for time

200m run

15 deadlifts (135/95)

15 box jumps

15 toes to bar

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