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Kabul 13…September 17, 2021

Swamp City Fitness – All Day Swamp City WOD

Warm-up

200m run

:10 hang

10 PVC pass throughs

10 PVC around the worlds each way

5 wide grip rig raises

10 lemon squeezers

5 slow and lows

Metcon

“Kabul 13” (WOD is from Morning Chalk Up)

2021m run (Murph mile+400m+lap around the gym)

THEN

13 rounds

8 snatches (115/85)

26 sit-ups

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