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Friday Eve, Thursday June 3, 2021

Swamp City Fitness – All Day Swamp City WOD

Warm-up

PVC Routine

50 jumping jacks

:10 hang from bar

5 rig raises narrow grip

5 wall walks

5 slow and lows

10 ring dips

10 lemon squeezers

10 strict toes to bar/knee raises

50 jumping jacks

Strength

Week 6 Day 2

Strict Press

Set 1: 3 reps @ 70%

Set 2: 3 reps @ 80%

Set 3: Max reps @ 90%- goal is 3+reps

Metcon

20 Minute AMRAP

20 Sit-ups

20 Wall balls

20m HSW or 5 wall walks

200m run

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