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
