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
MODIFICATIONS
ROWER
Decrease Distance
300m run
TOES TO BAR
Reduce reps
Toes to Vicinity
Knees to Chest
x2 AbMat Sit Ups
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