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Those Damn Renegade Rows…February 4, 2022

Swamp City Fitness – Swamp City WOD

Warm-up

200m run

50 jumping jacks

:10 hang

10 good mornings

10 beat swings

200m run

50 jumping jacks

5 quad stretch toe touch/leg

5 slow and lows

10 pike push-up with leg kick

5 berzerker lunges

10 cossack squats

200m run

Back Rack Lunge (1×3/leg @ 70%)

Back Rack Lunge (1×3/leg @ 80%)

Back Rack Lunge (1×3+/leg @ 90%)

Shooting for 3 or more reps on each leg!

Log weight lifted and how many reps you got!

Metcon (AMRAP – Rounds and Reps)

18 minute AMRAP

3 DB Renegade Rows (Push-up + L arm + R arm=1)

6 Hang Power Cleans (96/65)

9 Push Press (95/65)

200m run
Score it total amount of rounds and reps at the end

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