4 Rounds of 4 Minute Intervals

500/400 Meter Row

10 Box Up & Overs (24″/20″)

Remainder of the 4:00 will be max rep wall balls (20/14)

Rest 4 Minutes Between Rounds

Score will be total number of wall ball done in the 4 rounds.

The 4 minutes of rest between rounds should be just about enough time to allow you to fully recover before your next round starts.  The goal here is to be consistent with the total number of wall ball reps from round to round.  Row at at a steady pace, but not so fast that you will require a big rest before you begin the box jumps.