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Swamp City Fitness – All Day Swamp City WOD

Warm-up

500M Row

PVC Routine

Strength

16 Min AMRAP

Thor’s Hammer

40-20-40

Barbell Farmers Carries (115/85)

12 Squeezy Clips

Plate Carries (45/35)

Metcon

3 Rounds:

10M Handstand Walk or 3 Lateral Wall Walks or 3 Wall Walks

3 Muscle Ups

6 Pull Ups

9 T2B

20 Lemon Squeezers

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