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)