WOD 01-06-2021

21-15-9 reps for time of:

Wall-ball shots
Row (calories)

♀ 20-lb. ball to 9-ft. target
♂ 30-lb. ball to 10-ft. target

Post time to comments.

Scaling:
This workout is quick. Use a medicine ball weight that is challenging but will require few breaks on the wall-ball shots.

Intermediate Option:
21-15-9 reps for time of:

Wall-ball shots
Row (calories)

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

Beginner Option:
15-12-9 reps for time of:

Wall-ball shots
Row (calories)

♀ 6-lb. ball to 9-ft. target
♂ 10-lb. ball to 10-ft. target

4 thoughts on “WOD 01-06-2021”

  1. 4:45, modified.

    25# single db thrusters (held db in both hands); paused and held db overhead for 2 seconds

    44# KB SDHP for rowing
    21-15-9 for everything.

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