3 rounds for time of:
800-m run
50 wall-ball shots
30 toes-to-bars
♀ 14-lb ball to 9-ft target
♂ 20-lb ball to 10-ft target
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Scaling:
Newer athletes should reduce the overall volume of this workout. Intermediate athletes can do this workout as prescribed, with a 30-minute time cap.
Beginner Option /
3 rounds for time of:
400-m run
25 wall-ball shots
15 hanging knee raises
♀ 6-lb ball ♂ 10-lb ball