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Odin’s Day 4/21/21

Swamp City Fitness – All Day Swamp City WOD

Warm-up

60 Jumping Jacks

5 Slow and Lows

8 Samson Stretch (4 each leg)

5 Pike Push Ups

4 Side lunges (each leg)

40 Jumping Jacks

8 Jumping Squats

4 Quad Stretch Toe Touch (each leg)

8 Down Dog Push Ups w/leg lift

20 Jumping Jacks

30 sec ankle and calf stretch on bench (each leg)

3 Pistols (each leg)

20 Skater Hops

3 Turkish Getups (each leg)

Skill

Slackline Basics

Learn to step up safely with a PVC Pipe

Eyes Forward

Single foot balance

Safe dismount

Balance beam or Wall Climbs for those who are not currently slacklining. Take turns.

Metcon

EMOM 16

Min 1: 60 DU or 100 SU

Min 2: 15 Front Squats (95/65)

Min 3: 10 Shoulder to Overhead (95/65)

Min 4: 5 BMU OR 5 PU + 5 Ring Dips OR 5 Ring Rows + 5 Ring Dips

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