21-18-15-12-9-6-3 reps, for time of:
Wall Ball, 20/14 lbs
Row Calorie
Goal: Sub 15 min

Today you will be working back and forth between a wall ball and calories on the rower. The wall balls can be broken up into multiple sets especially in the earlier rounds to help control breathing and fatigue. Once you reach the round of 9 we would like to see you pushing for unbroken sets. The calorie row should be done at a hard pace but also at a pace that allows you to come off the rower and get right to work on the wall ball.

Post Work
3 Rounds for quality:
10 Weighted Sit-ups, pick load
:30sec See-Saw Plank
20 Russian Twists