Swamp City Fitness – Swamp City WOD
Warm Up
500M Row
20 Sec Hang
30 JumpingJacks
10M Samson Stretch
10M Toy Soldiers
30 Sec Hang
10M Forward Scoops
10M Inchworms
2 Slow and Lows
2 Quad Stretch Toe Touch
40 Sec Hang
Strength
Take 5 Min to Warm up to 60% of your 1RM Deadlift
8 Min Time Cap:
50 Deadlifts
*everytime you put the bar down you have to do 10 abmat sittups
Rowing into 2023 (AMRAP – Rounds and Reps)
15 Min AMRAP
10/8 Cal Row
2, 4, 6, 8, 10… Burpees Over Rower
Burpees increase by 2 each round