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Montag 2/8/21

Swamp City Fitness – All Day Swamp City WOD

Warm-up

400M Run

5 Slow and Lows

10 sec Hang

10 Push Ups

3 Samson Stretches (each leg)

5 drop squats

10 Beat Swings

8 Down Dog Push Ups w/ leg lift

3 Quad Stretch Toe Touch (each leg)

6 Jumping Berserker Lunges

10 Kipping Beat Swings

400M Run

4 Kipping Pull Ups

Strength

Back Squats

12 @ 71%

16 @ 65%

20 @ 60%

Metcon

4 Rounds:

10 Cleans (135/85)

4 Burpees over bar

6 Pull Ups

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