For quality – Thu 3.01.18

 In W.O.D.

If you had enough of rowing from last week, then Run 1 mile instead of Row

Conditioning:  For Quality:
Row 2,000 meters
100 wall-ball shots
20 muscle-ups

Men: 20-lb. ball
Women: 14-lb. ball

Scroll for scaling options.
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• The Wall Ball
• The Muscle-Up
• Read: The Muscle-Up

Choose modifications that allow you to complete each exercise with little rest. There is a high volume of each movement. Scale back each portion so you can keep moving, even as fatigue sets in.

Intermediate Option
For time:
Row 2,000 meters
75 wall-ball shots
10 muscle-ups

Men: 14-lb. ball
Women: 10-lb. ball

Beginner Option
For time:
Row 1,500 meters
50 wall-ball shots
20 ring rows

Men: 10-lb. ball
Women: 6-lb. ball

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