February 22, 2019
Before the WOD
5x3, 70-80% of 1 Rep Max
"Open Wod 19.1"
15 Min AMRAP
19 wall-ball shots
Men throw 20-lb. ball to 10-ft. target
Women throw 14-lb. ball to 9-ft. target
The workout begins with the medicine ball on the ground and athlete standing tall. After the call of “3, 2, 1… go,” the athlete will pick up the ball and perform the wall-ball shots. After 19 reps are complete, the athlete will move to the rower and pull 19 calories. The monitor must read 19 calories before the athlete can unstrap and move back to the wall-ball shots for the next round.
The athlete’s score will be the total number of repetitions completed within the 15-minute time cap. Each calorie completed on the row will be equal to 1 rep.