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Saturday WOD

Swamp City Fitness – All Day Swamp City WOD

Warm-up

600m Run/Row

4rds: 10 BirdDog each side, 10 superman, 1 max hollow hold

3rds: 5 KB arm bar each side, 5 slow and low squats, 10 beat swing

Strength

Turkish Get Up (5*3 each side)

Metcon

Death by Push Ups

in remaining time in minute do Max Air Squats

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