Workout of the Day

For time, partitioned any way:
• 40 muscle-ups
• 80-cal. row
• 120 wall-ball shots

♀ 14-lb. ball to 9 ft.
♂ 20-lb. ball to 10 ft.

Time cap: 20 minutes

If you can’t do muscle ups, the scale is pull ups, but even if you can’t do pull ups, it becomes a row/wall ball workout with a 20 minute cap. Anyone can do this wod.

Official scorecard with full workout details and variations:


Muscle-Up | Row | Wall Ball Shot