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April 8th, 2021

Swamp City Fitness – All Day Swamp City WOD

Warm-up

PVC routine

3 rig raises-snatch grip (wide grip)

10 second hang

10m Samson stretch

5 slow and lows

10 jump squats

10m bear crawl

20m high skips

10 ring rows

Skill

Handstand Progressions

Somersaults and Safety Rolls

Metcon

3 Rounds for time:

400m run

10 hang power snatches (95/65)

10 overhead squats

10 pull ups

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