Hammers and Shoulders 2/4/21

Swamp City Fitness – All Day Swamp City WOD


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


8 Round Shoulder EMOM 1:20

4 Strict Press + 4 Snatch Grip Push Press


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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