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Wall Walk Wednesdays…September 29, 2021

Swamp City Fitness – All Day Swamp City WOD

Warm-up

200m run

:10 hang from the bar

5 slow and lows

10m inch worm

10m duck walk

200m run

5 rig raises-narrow grip

5 berzerker lunges

10 beat swings

10 DB strict presses

200m run

Strength

Strict Press

3×3 at 85% of 1RM

Metcon

FOR TIME:

30-20-10-20-30

Wall balls

15-10-5-10-15

HSPU OR 4-3-2-3-4 wall walks

18 minute cap

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