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Odin’s Tag

Swamp City Fitness – All Day Swamp City WOD

Warm-up

60 Jumping Jacks

5 Slow & Lows

4 Side Lunges (each leg)

10M Bear Crawls

10M Froggers

10 Sec Hang

10 Jumping Squats

4 Quad Stretch Toe Touch (each leg)

4 DT Burpees

Strength

Back Squats

2 sets of 6 @ 86%

2 sets of 12@ 71%

Metcon

10 Min AMRAP

400M Run

2 tire flips

1 Sled Sprint

20 Hammer Strikes

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