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Thursday May 20, 2021

Swamp City Fitness – All Day Swamp City WOD

Warm-up

400m run

:10 hang from the bar

15m bear crawl

15m inch worm

15 good mornings

20 jumping lunges

5 rig raises narrow grip

:30 calf stretch per leg

400m run

Gymnastics

ATHLETE’S CHOICE-Pick a skill that you want to work on.

Ideas: T2B, pull-ups, muscle ups, handstand work, double unders, obstacles outside the gym etc.

Metcon

20 min AMRAP

10 KB snatches

10 ring dips

Sled push around gym

5 tire flips

5 wall walks

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