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Odin’s Beard 2/3/21

Swamp City Fitness – All Day Swamp City WOD

Warm-up

400M Run

100 Situps

10M Samson Stretch

10M Ostrich Walks

10 Single Leg Good Mornings

4 Side Lunges (each leg)

10 Skater Hops

10 Twisting Knee Raises

3 Quad Stretch Toe Touch (each leg)

Strength

Deadlifts, Unroken Reps @ % of 1RM (Double # of ab Mat situps between sets)

8 @ 81%

14 @ 68%

20 @ 60%

14 @ 60%

8 @ 60%

Metcon

3 Rounds for time:

10 Sec L Hang

10 Slam Balls

10 V-Ups

10 Supermans

10 Push Ups w/leg raises

2 Tire Flips

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