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Hammers and Shoulders 2/4/21

Swamp City Fitness – All Day Swamp City WOD

Warm-up

100 Jumping Jacks

10 Sec Hang from Bar

20Sec Calf Stretch (each leg)

10M Burpee Broad Jumps

Shouler Circles (both directions)

Shoulder Hugs

Raise the roofs

3 Quad Stretch Toe Touches

20 sec Rig Raises

5 Berserker Lunges

Strength

8 Round Shoulder EMOM 1:20

4 Strict Press + 4 Snatch Grip Push Press

Metcon

Hammers & Squats

3 Rounds:

10 Squats @ 70% of !RM

400M Run

Bear Crawl (from Gate to Garage Door)

2 Wall Walks

20 Hammer Strikes

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