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November 12, 2017

WOD

7 Rounds With 1 Minute on each station

Row For Calories
Wall Ball Shots 20/14lbs 10/9′
Rest

Workout notes: Start this workout in waves with up to 9 people on the rowers and then rotating to the wall ball shots and then the rest.  Treat each movement as a sprint and try to achieve as many reps as possible at both stations! Approach this workout at a pace that is much faster than if this was a 15 minute AMRAP of both movements and see if you can hang on to the numbers that you start out with.  The focus of this workout should be intensity, intensity, intensity! Your score for this workout will be total calories rowed plus total wall ball shots.

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