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Too Many Dang Devils…February 22, 2022

Swamp City Fitness – Swamp City WOD

Warm-up

400m run

30 jumping jacks

:10 hang

5 quad stretch toe touch/leg

10 beat swings

30 jumping jacks

5 slow and lows

5 narrow grip rig raises

10 push-ups

10 kipping beat swings

20 banded pull aparts in front

20 banded pull aparts behind neck

30 jumping jacks

Strength

4-5 rounds

3 Bench press @ 85%

10 DB seated strict press (2 DBs at a time)

Max set strict pull-ups/ring rows

Metcon (Time)

FOR TIME

10-9-8-7-6-5-4-3-2-1

Double DB devils press

200m run after each set (ends with 200m run)
22 minute cap

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