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Odin’s Son

Swamp City Fitness – All Day Swamp City WOD

Warm-up

40 Jumping Jacks

80 Jump Ropes

4 Side Lunges (each leg)

2 Turkish Get-ups (each leg)

40 Jumping Jacks

80 Jump Ropes

20 Skater Hops

2 Turkish Get-ups (each leg)

40 Jumping Jacks

80 Jump Ropes

6 Berserker Lunges

2 Turkish Get-ups (each leg)

Strength

16 Min AMRAP

Thor’s Hammer

12 Squeezy Clips

Vulcan Grip Front hold w/plate

35 sec hang – 20 sec rest – 40 sec hang

Max effort Reverse Curls

2 Twisty Pipe Weight Raises

Metcon

Thrusters & Burpees

1, 2, 3, 4, 5, 6, 7, 8, 9, 10

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