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Shoulders? On a Friday? April 8, 2022

Swamp City Fitness – Swamp City WOD

Warm-up

200m run

:10 hang

10m inchworm

10m bear crawl

10 beat swings

5 slow and lows

200m run

10 pike push-up with a leg kick

10 lemon squeezers

10 kipping beat swings

10 good mornings

200m run

10 BB RDLs

10 BB back squats

10 cossack squats

200m run

Deadlift (5 x 5)

5 sets of 5 reps at 70% of 1RM.

All 5 sets should be done at the same weight.

Log the weight lifted!

Metcon (Time)

FOR TIME

50 Hang power snatches (75/55)

50 OHS

EMOM 30 DU/60 SU

*starts with power snatches
15 minute cap

DO NOT PARTITION

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