Warm up: 500m – 20 Burpees – 500m – 20 Burpees
Row:5000m for time
Metcon: Death by the rower
Russian Kettlebell Swings (70/53)
10 Meter Shuttle Sprints
In this triplet, looking for athletes to step one weight higher than they are accustomed to on full kettlebell swings to perform these Russian Kettlebell Swings. For this variation, we are only looking for the arms to be parallel to the ground at the apex of the swing. For the shuttle sprints, set cones 10 meters apart. Count a repetition every time one point of contact passes the cones.