12 Minute AMRAP

15/12 Cal Row

50 Double Unders

20 Wall Ball (20/14)(10’/9’)

Rest 3 Minutes

8 x :30 Row Sprints for Max Distance

1 Minute Rest Between Sprints

For today, our AMRAP is pretty straight forward.  The row should be approached at the pace you would row for a longer calorie effort.  Goal is to get right off the rower and transition right to the jump rope.  For the wall balls, if this is a good movement for you, look to go unbroken through the AMRAP.  If not, look at no more than two sets to do the 20.

For the row sprints, these are intended to be 8 all out efforts to row as far as you can in the 30 seconds.