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4/14/21

Swamp City Fitness – All Day Swamp City WOD

Warm-up

10 sec hang

400M Run

10 Beat Swings

PVC Routine

3 Rig Raises (narrow and wide)

10 Kipping Beat Swings

Strength

Shoulder Press EMOM 1:20

4 Front Rack (narrow)

4 Back Rack (wide)

Metcon

5 Rounds:

10 Thrusters (65/55)

10 Pull Ups

200M Run

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