60 Calorie Row
40 Box Jump Overs
Time Cap: 10 Minutes
Advanced Men – 20# ball to 10′ target; 24″ Box
Advanced Women – 14# ball to 10′ target; 20″ Box
Rx Men – 20# ball to 10′ target; 24″ Box
Rx Women – 14# ball to 10′ target; 20″ Box
Intermediate Men- 14# ball to 10′ target; 24″ Box (step-ups allowed)
Intermediate Women- 10# ball to 10′ target; 20″ Box (step-ups allowed)
The score for this workout will be time completed. If not completed, score will be total reps completed before the time cap.
Row – Athlete can set the foot straps and damper wherever they would like before the start of the WOD. Athletes will begin in the seated position with the monitor on. Hands will remain off of the handle until the call of “Go.” At the completion of the 60 calories, athletes must fold down the monitor and stand the rower up safely before moving on to wall balls. No wall ball reps will be counted until this is done.
Wall Balls – Hip crease must pass below the knee for every rep and the ball must make contact at or above the target. If the ball is dropped, it must settle and come to a full stop before starting the next rep.
Box Jump Overs – A two foot take off is required on every jump. Athletes must jump facing forward; absolutely no lateral jumps will be allowed. Turning on top of the box or in the air is allowed. Athletes are not required to open up their hips on top of the box. If intermediate athletes are completing step ups, both feet must make contact with the box on top and come back down to the ground before beginning the next rep.