Standard

Ring rows are an interesting movement.  We don't necessarily have an exact Rx standard.  As you see in this photo Lindsay's feet are more forward than Diane and Beth.  Having that more foot forward position makes the movement more difficult.  The important thing is not where the feet go though, it's pulling all the way and starting from an extended arm position as they are demonstrating here.  Also no kipping!

Workout - Running Clock:

1 minute to get: 20 wall balls
1 minute to get: 30 sit ups
1 minute to get: 15 ring rows
1 minute to get: 20 box jumps
3 minutes to get: 400 meter run