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Odin’s Bain

Swamp City Fitness – All Day Swamp City WOD

Warm-up

600M Run

4 Samson Stretches (each leg)

10 Sec Hang

5 Slow and Lows

400M Run

5 Berserker Lunges

10 Beat Swings

4 Quad Stretch Toe Touch(each leg)

200M Run

5 Jumping Berserker Lunges

10 Kipping Beat Swings

5 Stationary Inch Worms

Strength

Back Squat

5 @ 89%

10 @ 75%

15 @ 67%

15 @ 67%

Metcon

Complete:

50 Pull Ups

100 Air Squats

25 Burpees

Every 5 Min Complete: 30M Overhead Lunges (20/14) Wallball (until all above reps are finished)

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