6 rounds, 2 mins per station, for max reps of:
Row, 300/250 m
[ 10 Toes-to-bars + 10 Slam Balls ], 30/20 lbs
Rotate immediately to the next station every 2 mins, the clock does not stop or reset between stations.
Every 2 min for 24 mins:
Min 1-2: 300m/250m row
Min 3-4: Amrap of 10 toes to bar + 10 slam ball
– Athletes have the entire 2 min to row 300/250m. The remainder of the time is rest
– Athletes will be working through the full 2 min Amrap between toes-to-bar and slam balls. They will pick up where they left off after each round.
– Score is total rounds and reps for the Amrap
-If Short on rowers then athletes may start on the Amrap portion of the workout
TOES TO BAR
Toes to Vicinity
Knees to Chest
x2 AbMat Sit Ups