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Thirsty Thursday, May 6, 2021

Swamp City Fitness – All Day Swamp City WOD

Warm-up

15m inch worm

15m spiderman crawl

10 beat swings

10 lemon squeezers

15m duck walk

15m burpee broad jump

10 kipping beat swings

10 downward dog pike push up with leg kick

:30 center plank hold

:30 ankle stretch on bench/leg

Gymnastics

Skill- Toes to Bar

Hollow positions on the floor-bring your knees to your elbows

Start with beat swings and progress to kipping beat swings

Next, try and bring your knees as close to your elbows with a kip

If you can get that, start trying toes to bar

Those proficient at toes to bar:

Max unbroken set of T2B

Take 70% of those reps and do 3 sets at that amount (unbroken)

Ex. you did 30 unbroken. 70% of 30 is 21, so now do 3 sets of 21

Metcon

4 RFT

15 KBS

10 Burpee Box Jump Overs

5 pistols per leg

Shuttle Run (outside-chalk lines)

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