row, wall-ball shots

Rx -
For time:
Row 2K
50 Wall-ball shots, 20/14#
Row 1K
35 Wall-ball shots, 20/14#
Row 500 meters
20 Wall-ball shots, 20/14#

Competition -
Run 2k
35 Wall-ball shots, 20/14#
Run 1200m
25 Wall-ball shots, 20/14#
Run 400m
15 Wall-ball shots, 20/14#

Performance -
Run 1600m
35 Wall-ball shots, 14/10#
Run 800m
25 Wall-ball shots, 14/10#
Run 400m
15 Wall-ball shots, 14/10#

Fitness -
Run 800m
30 Wall-ball shots, find appropriate weight
Run 400m
20 Wall-ball shots
Run 200m
10 Wall-ball shots

 

WOD Demo with James Hobart and Dave Hamlet - video [wmv] [mov]