“Who Run the World, Girls”

50-40-30-20
Calorie Row
Wall Balls
*10 sit to stands at the end of each round

Weight: 20/14

40-30-20-10
Calorie Row
Wall Balls
*10 sit to stands at the end of each round

Height: 14/10

30-20-10-5
Calorie Row
Wall Balls
*5 sit to stands at the end of each round

Weight: 10/6

WOD GUIDANCE & GOALS
Start the row at a moderate pace (1200/900 cal per hour) and do half the wall ball reps before breaking. Once you break the wall balls chip away at them in sets of 10 reps. The last two rounds, pick up your pace on the row and try to go unbroken on the wall balls. At the end of every set (yes, you end with sit to stands), do sit to stands and use them as your “rest”. Target 20 minutes.

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