4-2-15

Festivus Games WoD

WOD 1: ROW SO HARD

For Time:
Row 1K
50 Wall Ball

Cool Down:
Core Work

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