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Diane is Rude…August 6, 2021

Swamp City Fitness – All Day Swamp City WOD

Warm-up

PVC routine

:10 hang

10m inchworm

10m duck walk

10 beat swings

5 narrow grip rig raises

10 kipping beat swings

Strength

Front Squat-Week 6

4 sets of 8

**USE SAME WEIGHT AS LAST WEEK FOR ALL 4 SETS**

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
(scaled HRPU reps 30-20-10)

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