Diane Saturday

Swamp City Fitness – Swamp City WOD

Warm Up

600m Run

10s hang

10 Good morning

10 push up

10 beat swing

10 band good morning

10 wall walk

10 kipping beat swing

10 RDL

5x 10s handstand hold


Pull-ups (5 sets of max reps)


Diane (Time)

21-15-9 Reps For Time

Deadlifts (225/155 lb)

Handstand Push-Ups

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