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Holy Shoulders!!! September 20, 2021

Swamp City Fitness – All Day Swamp City WOD

Warm-up

400m run

5 quad stretch toe touch

10m duck walk

10m inchworm

5 slow and lows

10 beat swings

5 wide grip rig raises

:30 couch stretch

Strength

Back Squats

4×4 at 80% of 1RM

Metcon

For Time:

50 OHS (75/55)

Rest 1 minute

50 Bar-facing burpees

Rest 1 minute

50 Push Press (75/55)

25 minute cap

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