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Holy Shoulder Rollers…January 6, 2022

Swamp City Fitness – Swamp City WOD

Warm-up

400m run

30 jumping jacks

:10 hang

10m inchworm

10m Samson Stretch

10 beat swings

5 slow and lows

10 good mornings

30 jumping jacks

10 kipping beat swings

10 lemon squeezers

5 narrow grip rig raises

10 burpees

30 jumping jacks

Gymnastics

Pull up progressions

If proficient in strict, do 5×5 (weighted if capable)

If not proficient, doing 5×5 negatives or ring rows parallel to ground and work on beat swings/kipping in between sets

*In between sets, complete:

100 flutter kicks (total)

100 Russian Twists with DB/KB (total)

100 lemon squeezers

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

5 Deadlifts (225/155)

10 HSPU/HRPU

15 Slam Balls

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