3 2 1 GO!
SWOD: Row as many meters as possible in 5 min (Challenge 1400m)
Metcon: 5 rounds for time of:
-5 Handstand Push Ups
-15 Burpee Pull ups
For the SWOD, make sure you are pushing with your legs first. Then pull with your arms, bringing the handle to the middle of your stomach. Also, in this exercise, you will still need to maintain a strong tight core. Now lean forward and allow your arms to fully extend before bending your knees. The key to this exercise is long consitant pulls; keeping the chain as hoizontal as possible. Not letting it bounce around.