5 Rds, each rd for time:
1:00 Row for calories @ 85% perceived effort
21 Wallball @ 20/14

**Rest as needed between rounds… wait to begin your next round until your heart rate has fallen to 21 beats or less over 10 seconds.
Score = calories on the rower and total working time

Level 1 - Wallball @ appropriate weight and depth for current progression
Level 3 - Row > 1500 calories/hr and perform WB unbroken @ 30/20 (or 15 @ 40/30)


Competitor HW

30 Minutes of Goat work. Choose one movement or combination of movements that are particularly challenging for you and put in some technique/capacity work on those movements specifically. Consult a coach for guidance.  


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