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Alex Loves Rowing…April 5, 2022

Swamp City Fitness – Swamp City WOD

Warm-up

200m run

50 lateral hops over line

:10 hang

10m inchworm

10m Samson stretch

5 quad stretch toe touch/leg

50 lateral hops over line

5 slow and lows

10 good mornings

10 supermans

10 beat swings

50 lateral hops over line

200m run

Conditioning

500-400-300-200-100m row

Rest while partner completes

Metcon (AMRAP – Rounds and Reps)

15 minute AMRAP

3 Wall walks

6 HRPU

9 Ab mat sit-ups

12 Slam balls
Score is rounds and reps

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