WOD

6 rounds off 4:00

Row 15/12 cal
10 slamball to shoulder (50/30kg)
Run 80m

The fast you go, the more rest you get!

Scaling:
Row – time will be capped at 45 seconds in rounds 1 – if you haven’t hit 15/12 by that time, stop where you are and use that number for subsequent rounds
Slamball – select a weight you can keep moving

Top tip:
Keep the transitions short between movements.