Swamp City Fitness – Swamp City WOD
Workout Option 1
Hailstorm (2 Rounds for time)
Freedom (RX’d)
Every minute (16:00)
200/175m Row
Score your fastest and slowest times.
Independence
Every minute (16:00)
175/150m Row
Liberty
Every minute (16:00)
150/125m Row
Target Time each set: 40-45 seconds
Time Cap each set: 50 seconds
Workout Option 2
Option 2: Zone 2/Recovery (Time)
“Triple 3”
3000m Row
300 Double Unders (Or 75 Box Step Ups (20))
3 Mile Run (4830m)
*If needed, the run can be changed to 12,000/10,000m BikeErg or 360/300 cal Air Bike
