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The OPEN starts Friday! 3/10/21

Swamp City Fitness – All Day Swamp City WOD

Warm-up

10 Push Ups

5 Samson Stretches (each leg)

10 Sec Hang

5 Stationary Inch Worms

5 Slow and Lows

10 Push Ups

4 Quad Stretch Toe Touch (each leg)

5 Perfect Stretch (each side)

10 Beat Swings

10 Twisting Knee Raises from bar

Strength

Bench Press & Pistols (warm up to heavy 8 rep bench)(warm up pistols while warming up bench)

3 sets of 8 Bench Press

3 pistols each leg between sets of bench

Metcon

200M Run

2 Snatches

8 Overhead Squats

200M Run

2 Snatches

8 Overhead Lunges (4 each leg)

200M Run

2 Snatches

8 Overhead Squats

200M Run

2 Snatches

8 Overhead Lunges (4 each leg)

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