“100615”

CrossFit Main Site Daily WOD

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  • For time:
  • Row 2K
  • 50 Wall-ball shots, 20 pound ball
  • Row 1K
  • 35 Wall-ball shots, 20 pound ball
  • Row 500 meters
  • 20 Wall-ball shots, 20 pound ball

Scaling
Aim to complete this couplet in about 20 or fewer minutes. Reduce the rowing distance as needed and select wall-ball modifications that allow your to perform relatively large sets so you can get back on the rower.

Intermediate Option
For time:
Row 2,000 meters
50 wall-ball shots
Row 1,000 meters
35 wall-ball shots
Row 500 meters
20 wall-ball shots

Men: 14-lb. ball to 10 ft.
Women: 10-lb. ball to 9 ft.

Beginner Option
For time:
Row 1,000 meters
35 wall-ball shots
Row 500 meters
25 wall-ball shots
Row 250 meters
15 wall-ball shots

Men: 10-lb. ball to 10 ft.
Women: 6-lb. ball to 9 ft.

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