WOD

10 rounds of 1.5 minutes on 1.5 minutes off

(odd)
10 Pull-ups
15 Wall ball shots 20/14 lb 10/9′
Max effort row for calories

(even)
10 Pull-ups
15 Wall ball shots 20/14 lb 10/9′
Max effort row for calories

WORKOUT NOTES

Today’s workout is a ten round interval workout with a 1:1 work rest ratio.  You will start each round with ten pull-ups and ten wall ball shots prior to repping out calories on the bike or the rower.  We’ll alternate between bike and rowing every other interval so you will have a total of five opportunities to score calories on each machine.  To setup for this workout we’ll get into groups of at least two and up to four.  Each group will need two medicine balls as well as a rower and a bike.  Two athletes will be working at a time starting with the pull-ups then finishing on either the bike or rower.  When ninety seconds have elapsed the second pair will start working in the same fashion while the first pair rests.  When round one is over athletes will start again on pull-ups but switch from the bike to the row or vice versa.  Continue in that fashion until all four athletes have finished ten rounds and have been on each machine five times.   Your score will be the total number of calories you accumulate after all ten rounds. The total volume of pull-ups and wall ball shots is fairly high so scale the volume if needed so that you finish the wall ball shots with enough time to knock out some calories at each station.