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Like What? May 19, 2021

Swamp City Fitness – All Day Swamp City WOD

Warm-up

Thor’s Hammer

16 minute AMRAP

100m KB farmer carry with 2 KBs-HEAVY

Thor’s Hammer

35-20-45

Squeezy clips

Vulcan pinch plate holds

Reverse curls

Weightlifting

Strength-Week 4 Day 2-WENDLER DELOAD WEEK

Strict Press

Set 1: 5 reps @ 40%

Set 2: 5 reps @ 50%

Set 3: 5 reps @ 60%

Metcon

Murph Prep-25 minute CAP

800m run

-then-

4 rounds

10 pull-ups

20 push-ups

30 air squats

-then-

800m run

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