Workout of the Day

For time:
Row 1,000 meters
100 wall-ball shots
20 muscle-ups
Men: 20-lb. ball
Women: 14-lb. ball

Scaling for muscle ups = reduce number OR perform
20 burpee pull-ups OR burpee jumping pull-ups

Note:
This will be run in waves of 6 people with 5 mins between waves. Note the time on the clock when your wave starts and deduct that from your time.
If you are in an early wave and finish quickly, devote some time to the extra training or work on a weakness.

Extra Training
100 hollow rocks for quality

Deadlift
3-3-3-3-3

Log your Results via your WODIFY account

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