Row Wallball Row


Team, here we are, ready to close out the week... with something different yet again! We haven't done a lot of wallballs recently but this wod will give you a pretty bitter taste of them for sure. Pace your row appropriately going into the wallballs then empty the tank when you get back on the machine.

Good luck, and happy days for the tall folk!

Cam

TRAINING FRIDAY SATURDAY

WARM UP: ROWLING - 3 X 200M

SKILL: CHOICE OF STRENGTH EMOMS

OPTION 1: 10 x 3 Deadlifts @ 60% (keep these light and smooth!)

OPTION 2: 10 x 2 Front Squats @ 60% (smooth and perfect technique)

WOD: Row Wallball Row

Rx: 500m row, 50 wallballs (14/20), 500m row

FG2: scale wallball weight

FG1: 300m rows, 30 wallballs

CP1; 100 wallballs

CP2: 50 wallballs at 20/30