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Boulder Shoulder Wednesdays. October 6, 2021

Swamp City Fitness – All Day Swamp City WOD

Warm-up

200m run

:10 hang

10m inchworm

10m burpee broad jump

10 beat swings

200m run

5 narrow grip rig raises

10 KB strict press/arm

10 KBS

10 kipping beat swings

200m run

Strength

Deload Week!

Strict Press

4×4 at 60%

Metcon

30-20-10

Shoulder to Overhead (95/65)

HSW (in meters) OR 6-4-2 wall walks

Wall Balls (20/14)

Cool Down

If time allows:

Accumulate 5 minutes in a center plank

**Every break, 20 abmat sit-ups

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