Today’s WOD (“Workout Of the Day”) will get you sweaty while working every part of your body! For 5 rounds, you will alternate between rowing 300 meters and performing 30 wall balls. This is a tough one, so scale appropriately. It’s also okay to cap the workout at a specific time limit if that makes it seem more doable for you today. Just do your best and that will be good enough!
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
5 rounds for time:
300 meter row
30 wall balls (20lb, 14lb)
Beginners can scale today’s workout by reducing the number of wall balls performed each round. However, wall balls can be difficult for beginning athletes, so if they aren’t right for you today, try performing dumbbell thrusters, air squats, or sit-to-stands instead. A beginner’s version of today’s workout could look like this:
Scaled 1:
5 rounds for time:
300 meter row
15 wall balls (10lb, 10lb), dumbbell thrusters (5lb, 3lb), air squats, or sit-to-stands
Perhaps something between the experienced version and the beginner version of the WOD is right for you today. Another variation of today’s WOD might look like this:
Scaled 2:
5 rounds for time:
300 meter row
25 wall balls (14lb, 10lb)
Your score is the total amount of time it takes you to complete today’s workout. If you’d like, leave your score in the comment section below!
Not sure what some of the movements are? Click on the following links for more information:
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