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Monday 2/1/21

Swamp City Fitness – All Day Swamp City WOD

Warm-up

350M Row

40 Jumping Jacks

10 Push Ups

10 Sec Hang

40 Jumping Jacks

10 Down Dog Push Ups

10 Beat Swings

40 Jumping Jacks

10 Stationary Inch Worms

10 Kipping Beat Swings

2 sets of 10 Sec Rig Raises

Strength

Bench Press

2 sets of 12 @ 71%

2 sets of 6 @ 86%

Between each set 10 KB High Pulls (slow)

Metcon

4 Rounds:

4 Snatches

3 Overhead Squats

4 Burpees over Bar

2 Muscle Ups or 6 Pull Ups or 8 Ring Rows

10M Hanstand Walk, 3 Wall Walks, or 3 Lateral Wall Walks

200M Run

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