“Cover Shot”

5 Rounds on the 5 Minute
20/15 Calorie Row
10 Front Squats
20/15 Calorie Row
20 Wall Balls

Weight: 155/105, 20/14

5 Rounds on the 5 Minute
15/12 Calorie Row
10 Front Squats
15/12 Calorie Row
20 Wall Balls

Weight: 115/75, 14/10

5 Rounds on the 5 Minute
12/9 Calorie Row
10 Front Squats
12/9 Calorie Row
10 Wall Balls

Weight: 95/65, 10/6

WOD GUIDANCE & GOALS
On the minute work, means MOVE QUICKLY! Both rows will take :60-:75 to complete. Choose a weight for the front squats that’s moderately heavy, and you can do at least 6-4 reps. Try to go unbroken on the wall balls, as they’re the last movement before you get a rest! Target 3:30-4:00 per interval.

Post Intervals to Comments. Compare Scores HERE.