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We Will Miss You Katie!!!! July 16, 2021

Swamp City Fitness – All Day Swamp City WOD

Warm-up

PVC routine

10 beat swings

5 slow and lows

30 jumping jacks

10 kipping beat swings

5 ring dips

:30 calf stretch/leg

:30 couch stretch/leg

Strength

Front Squat-Week 3

4 sets of 8

**USE SAME WEIGHT AS WEEK 1 AND 2 FOR ALL 4 SETS**

Metcon

“Katie”

20 minute AMRAP

15 wall balls

200m run

10 pull-ups

200m row

5 ring dips

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