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Sprints and Wall Walks! August 19, 2021

Swamp City Fitness – All Day Swamp City WOD

Warm-up

50 DU/100 SU

10m perfect stretch

10m duck walk

5 berzerker lunges

50 DU/100 SU

10 jump squats

10 lateral lunges

5 quad stretch toe touch/leg

:30 calf stretch

Skill

Sprints!

2 warm up jogs

2 70-80% effort

2 80-90% effort

2 90-100%+ effort

Metcon

5 RFT

250m row

15 American KBS (53/35)

5 wall walks

20 minute cap

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