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Old 4th Ward

2k Row / AMRAP 

Wednesday, September 22

Break campers up into heats of 8. Every heat will start at the same time while other campers will do core and hip activation exercises until it is their turn to row. Once they have completed their row, they will clean the rower, write down their results on the board and go into the amrap when they are ready. Campers can rest however long they need to.


Pre Row: Hip and Core Activation

10 x Moving Dead bugs (each side)

10 x Prone Donkey Kicks (each side)

10 x Side Plank Reach Through (each side)

10 x Glute Med Leg Lifts


Post Row: AMRAP

5 x 1 KB Squat Clean (each side)   

2 KB Farmers Carry (width of the gym and back)

5 x Negative Push Ups (4 sec down / 1 sec up)

Bear Crawl [high hips] (width of the gym and back)

5 x Goblet Lunges (each side)


Wednesday, September 22
View Calendar:


Old 4th Ward
828 Ralph McGill Blvd NE Suite W4
Atlanta, GA 30306 United States
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Kirkwood = Red | O4W = Teal | All other events = Blue

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