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Sprinting to Friday…June 24, 2021

Swamp City Fitness – All Day Swamp City WOD

Warm-up

50 DU/100 SU

10m perfect stretch

10m duck walk

5 quad stretch toe touch/leg

10 lemon squeezers

10 supermans

10 jump squats

10 beat swings

5 jumping berzerker lunges

:30 calf stretch/leg

50 DU/100 SU

Skill

Sprints

Metcon

For Time:

100 DU/200 SU

30 American KBS (53/35)

30 Sit-ups

30 KB goblet lunges

30 Burpees

50 DU/100 SU

30 Burpees

30 KB goblet lunges

30 Sit-ups

30 American KBS (53/35)

100 DU/200 SU

**25 MINUTE CAP**

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