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Run Forest, Run! June 29, 2021

Swamp City Fitness – All Day Swamp City WOD

Warm-up

60 jumping jacks

5 quad stretch toe touch/leg

10m duck walk

10m bear crawl

40 jumping jacks

5 wide grip rig raises

10 beat swings

10 jump squats

20 jumping jacks

5 berzerker lunges

10 snatch grip RDLs

10 snatch grip high pulls

5 muscle snatches

5 OHS

Weightlifting

Take 25 minutes to work on the following complex:

Snatch+Hang Snatch+OHS

(all full snatches)

Metcon

12 minute AMRAP

30 air squats

200m run

10 hang squat snatches (95/65)

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