Week 16

Workout

For time: 

• 1000m AssaultRower
• 50 wall balls (20/14,10ft/9ft)
• 800m AssaultRower
• 40 wall balls
• 600m AssaultRower
• 30 wall balls
• 400m AssaultRower
• 20 wall balls
• 200m AssaultRower
• 10 wall balls

Notes

Long aerobic effort today interrupted by front-loaded breathing pressure. Stay controlled, be consistent, and try to finish strong.

Subs

Wall balls = light thrusters

Scaling

Reduce reps, wall ball weight, and/or distance as needed. 

For time: 

• 800m AssaultRower
• 40 wall balls (14/8,10ft/9ft)
• 600m AssaultRower
• 30 wall balls
• 400m AssaultRower
• 20 wall balls
• 200m AssaultRower
• 10 wall balls