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
Strength
Pull-ups (5 sets of max reps)
Metcon
Diane (Time)
21-15-9 Reps For Time
Deadlifts (225/155 lb)
Handstand Push-Ups
