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HB RYAN…September 14, 2021

Swamp City Fitness – All Day Swamp City WOD

Warm-up

PVC routine

:10 hang

5 berzerker lunges

10 good mornings

10 lateral lunges

Strength

3 x max bicep curls

3 x max ring dips

If you finish with some extra time before everyone else is done, do some of the core below, or you can use it as a cool down after the wod:

100 flutter kicks

50 leg lifts

100 scissor kicks

50 russian twists

Metcon

31 RFT-HB RYAN

1 Power Clean-heavy-ish

3 Chest to bar/pull ups/ring rows

5 Wall Balls (20/14)

31 minute cap

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