Thursday March 19th
400m Row / Run
4 Rounds Annie
15 Air Squats
3x 15 Second Facing wall
3x 15 Second Back to wall
5 Min: Attempts at free standing Handstand Hold/Progressions
WOD 1: ROW SO HARD
50 Wall Ball
Score = Time
WOD 1 standards info:
Athletes may choose any damper setting.
Judges set the rower to count down from 1K.
There is a 10 minute time cap for WOD 1.
Add 1 second for every unfinished Wall Ball Rep.
Wall Ball Weights and Heights:
Intermediate Males: 20 lbs to a 10 foot target
Intermediate Females: 14 lbs to a 9 foot target
Novice Males: 14 lbs to a 9 foot target
Novice Females: 10 lbs to a 9 foot target