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Turn Down Thursdays… May 13, 2021

Swamp City Fitness – All Day Swamp City WOD

Warm-up

PVC Routine

10 beat swings

15m bear crawl

15m inchworm with push-up

20 hollow rocks

20 supermans

Shoulder stretches on rig (above and to the side)

Gymnastics

Skill-Pull Up/Kips

Working on kipping beat swings-aggressive positions on the bar

For a pull-up, remember: pull into the bar and press away

If you have kipping pull-ups, work on butterfly kip.

If you have butterfly kip, work on strict pull-ups.

Can practice muscle ups if pull-ups have been mastered.

Metcon

21-15-9-15-21

Wall Balls

Box Jump Overs

**50 DU or 100 SU between each round** (4 total sets of DU/SU)

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