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Friday May 21, 2021

Swamp City Fitness – All Day Swamp City WOD

Warm-up

400m run

:30 couch stretch each leg

5 berzerker lunges

15m duck walk

15m perfect stretch

5 rig raises-snatch/wide grip

5 slow and lows

15 jump squats

:30 hang from the bar

Weightlifting

Strength-Week 4 Day 3-WENDLER DELOAD WEEK

Back Squat

Set 1: 5 reps @ 40%

Set 2: 5 reps @ 50%

Set 3: 5 reps @ 60%

**in between sets, get shoulders warmed up for OHS** (arm circles, PVC work, wrist stretches)

Metcon

“Nancy”

5 RFT

400m run

15 OHS (95/65)

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