Workout Prep:
1 round:
10 wall-ball shots
:30 row
– Use workout variations.
WOD:
Every 2:00 for 8 rounds:
15 wall-ball shots (14/20 lb) (9/10 ft)
Max-cal row
– Rest 2:00 between rounds.
Intermediate:
Every 2:00 for 8 rounds:
12 wall-ball shots (14/20 lb) (9/10 ft)
Max-cal row
– Rest 2:00 between rounds.
Beginner:
Every 2:00 for 6-8 rounds:
6 wall-ball shots (10/14 lb) (9/10 ft)
Max-cal row
– Rest 2:00 between rounds.
Home Workout:
Every 2:00 for 8 rounds:
15 single-dumbbell thrusters (35/50 lb)
Max-distance double-dumbbell front-rack carry (35/50 lb)
– Rest 2:00 between rounds.
– Switch arms as needed.
Movement scaling options:
Wall ball shots: Load, height, reps, range of motion, med-ball squats, dumbbell push presses
Row; Bike, ski, shuttle runs
Post-Workout Skill Work:
EMOM 6:
:30 ring support hold