For time:
Run 1 mile
50 wall-ball shots
Run 800m.
35 wall-ball shots
Run 400m.
20 wall-ball shots
Men: 20-lb. ball to 10 ft.
Women: 14-lb. ball to 9 ft.
Scaling
Aim to complete this couplet in about 20 or fewer minutes. Reduce the running distance as needed and select wall-ball modifications that allow your to perform relatively large sets so you can get back on the rower.
Intermediate Option
For time:
Run 1 mile
50 wall-ball shots
Run 800m.
35 wall-ball shots
Run 400m.
20 wall-ball shots
Men: 14-lb. ball to 10 ft.
Women: 10-lb. ball to 9 ft.
Beginner Option
For time:
Run 800m.
35 wall-ball shots
Run 400m.
25 wall-ball shots
Run 200m.
15 wall-ball shots
Men: 10-lb. ball to 10 ft.
Women: 6-lb. ball to 9 ft.
