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Swamp City Fitness – All Day Swamp City WOD

Warm-up

400M Row

200 Jump Ropes

6 Burpees

6 Down Dog Push Ups

30 Sec Calve Stretch

3 Quad Stretch Toe Touch (each leg)

6 Pike Push Ups with Leg Lifts

6 Push Ups to Wall Planks

Strength

15 Min AMRAP

Thors Hammer

Barbell Farmers Carries

30 Sec Hold, 20 Sec Rest, 30 Sec Hold

12 Squeezy Clips

Metcon

30 min 1:30 per station (weight will be adjusted by the lifter with every station)

8 Bench Press

8 Strict Press

8 High Pulls

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