Workout of the Day
For time:
• Row 1,500 meters
• 50 wall-ball shots
• Row 1,000 meters
• 35 wall-ball shots
• Row 500 meters
• 20 wall-ball shots
Men: 20-lb. ball to 10 ft.
Women: 14-lb. ball to 9 ft.
Aim to complete this couplet in about 18 or fewer minutes. Reduce the rowing distance as needed and select wall-ball modifications that allow your to perform relatively large sets so you can get back on the rower.
Scaling Option
For time:
Row 1,000 meters
35 wall-ball shots
Row 500 meters
25 wall-ball shots
Row 250 meters
15 wall-ball shots
Men: 14-lb. ball to 10 ft.
Women: 10-12 lb. ball to 9 ft.
Movements:
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Barbell Bettys
Bench Press for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
#6: 3 reps
#7: 3 reps
Movements:
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AMRAP 12
w/partner
a) 10 DB push press
b) 20 Air Squats
a) 10 cal Row
Movements:
Air Squat | Dumbbell Push Press | Push Press | Row
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