John and Steve gettin' after it on the rowers!
SWOD: Tabata Row (score is calories burned)
Metcon: 5 rounds for time
-5 Dead Lifts (65% of 1 rep max)
-10 Box Jumps (30”, 24”)
-15 Sit Ups (scale up to GHD)
For the SWOD, make sure that the chain is staying as flat as possible; not bouncing around. Also keep a tight core, allow your legs to do most of the work, and your back, shoulders & arms to finish the pull in that order. As you return the handle back to the starting position, make sure you reverse the pulling order - arms, shoulders, back, then legs.