“Empathy fuels connection. Sympathy drives disconnection.” – Brene Brown

2 rounds for time of:

Run, 1000 m

Row, 1000 m

50 Wall Balls, 20/14 lbs, 10/9 ft

We expect this 2 round, 3-movement workout to take somewhere in the 18-25 minute range to complete
Choose a wallball weight that allows you to complete at least 30+ unbroken wallballs when fresh
Men throw to a 10-ft. target and Women throw to a 9-ft. target

If you’re unable to run, choose from one of the substitutions listed below:
2,000 Meter Bike Erg
Increase Row to 2,000 Meters
50/35 Calorie Echo Bike

If there is anything we can take away from this workout, it’s getting outside our comfort zone on the wallballs
Today is a great day to push for large sets on this movement, as it is the only station we would stop moving on
This may mean trying for unbroken sets, but it could also mean just going with slightly bigger sets than you typically would
On the rower, it’s about moving at the max pace that allows you to thrive on the wallballs
If we had to pick a priority today, we would slow down on the rower a touch to put more effort into big sets of wallballs
After the first set of wallballs, quickly get out the door and just start moving on the run…walk for a bit even if you have to.
Take the first 20-30 seconds to recover a little (while still accumulating distance before settling back into your desired workout speed
Here are some options on how to approach the 50 wallballs:
1 Set: 50
2 Sets: 25-25 or 30-20
3 Sets: 25-15-10
4 Sets: 20-10-10-10
5 Sets: 10-10-10-10-10