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Odin’s Spear 1/27/21

Swamp City Fitness – All Day Swamp City WOD

Warm-up

600M Run

PVC Routine

Strength

Bench Press & Pistols

Work up to 86% of 1RM

2 Sets of 6 @ 86%

3 Pistols (each leg) between each set of bench

2 Sets of 14 @ 68%

Metcon

12 Min AMRAP:

4 Ring Dips

8 Slam Balls

4 Cleans

8 Push Press or Thrusters

Every 2 rounds 100M Sled Push

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