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My Shoulders Are Toast…July 27, 2021

Swamp City Fitness – All Day Swamp City WOD

Warm-up

PVC routine (make sure to do wrist stretches!!)

5 wide grip rig raises

10 beat swings

5 berzerker lunges

10 kipping beat swings

:30 calf stretch/leg

:30 couch stretch/leg

Weightlifting

Barbell Warm Up

10 snatch grip RDLs

10 snatch grip high pulls

5 muscle snatches

5 OHS

Snatch Complex:

Full snatch + 2 OHS

Metcon

3 RFT

400m run

10 Power snatches (95/65)

10 T2B

10 HSPU or 15 HRPU

22 minute time cap

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