WOD For time: -Row 2,000 meters -100 wall-ball shots -20 muscle-ups Men: 20-lb. ball Women: 14-lb. ball Scaling Choose modifications that allow you to complete each exercise with little rest. There is a high volume of each movement. Scale back each portion so you can keep moving, even as fatigue sets in.
Intermediate Option For time: -Row 2,000 meters -75 wall-ball shots -10 muscle-ups Men: 14-lb. ball Women: 10-lb. ball
Beginner Option For time: -Row 1,500 meters -50 wall-ball shots -20 ring rows Men: 10-lb. ball Women: 6-lb. ball