291
- 21-15-9 Reps for Time
- Wall Ball Shots (30/20 lb, 10/9 ft)
- Calorie Row
With a running clock, as fast as possible complete the prescribed work. Athlete must complete 21 Wall Ball Shots and 21 calorie Row, 15 Wall Ball Shots and 15 calorie Row, and 9 Wall Ball Shots and 9 calorie Row.
Score is the time on the clock when the last round of the calorie Row is completed.
Scaling Options
This workout is quick. Use a Medicine Ball weight that is challenging but will require few breaks on the Wall Ball Shots.
Intermediate
21-15-9 Reps for Time
Wall Ball Shots (14/10 lb, 10/9 ft)
Calorie Row
Beginner
15-12-9 Reps for Time
Wall Ball Shots (10/6 lb, 10/9 ft)
Calorie Row
