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“210106”

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291 10
  • 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


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