- 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: 20-lb. ball to 10 ft.
- Women: 14-lb. ball to 9 ft.
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 you 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.
Movements : Row, Wall Ball Shot
Equipment : Medicine Ball (Wall Ball), Rower
Scoring : For Time
