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Thank Goodness for Deload Week! November 1, 2021

Swamp City Fitness – All Day Swamp City WOD

Warm-up

400m run

:10 hang

10m inchworm

10m perfect stretch

5 slow and lows

10 beat swings

10 air squats

5 berzerker lunges

10m duck walk

10m Samson stretch

5 burpees

10 kipping beat swings

:30 couch stretch/leg

Strength

Back Squats-DELOAD

4×4 at 65% of 1 RM

Metcon

8 RFT

8 single arm devil press

8 double DB shoulder to overhead

8 alternating DB snatches (total)

8 pull-ups

20 minute cap

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