SWOD: Ring Rows 1 rep max – add plates on chest and heels resting on a box. Row only counts if hips and shoulders are always even when the ring are in your pits.
Metcon: 2 Rounds for Time (compare to 3.29.11)
1 round consists of:
- 5yrd sprint, 10 KB swings (heaviest possible)
- 10yrd sprint, 10 burpees
- 15yrd sprint, 10 box jumps (24/15.5)
- 20yrd sprint, 1 tire flip (#4/#2)
- 25yrd sprint, 10 squats
- 30yrd sprint, 10 sit ups
After each station sprint back to the starting cone. Then change direction and sprint to the next station.