FRI 10/6/23 WOD

Warm Up - AMRAP 8:
Partner A: rows to 100 m. For every meter partner A rows under or over 100 m, partner B must perform that many reps of a penalty movement.
Partner B: as soon as they finish performing the penalty reps, partner B gets on the rower to row 100 m, and partner A will then perform the penalty reps.
Penalties:
Round 1: air squats
Round 2: plank shoulder taps
Round 3: ring rows
Round 4: pull-to-stands

Rope Climbs:  2 pull to stand – 4 seated L pull ups – 2:00 seated rope climb practice – Ring Dips:  jumping ring dips – ring support hold – bottom of ring hold – kipping ring dip practice –

Mini round: 1 set: - 1 legless rope climb, half workout height - 4 ring dips - 5-calorie row – Use workout movement variations –

WOD

5 sets:
On a 3:00 clock:
1 legless rope climb L2-1 rope climb L1-3 hand over hand
10 ring dips L2-10 assisted ring dips L1-6 hand elevated pushups
Max cal row in remaining time
– Rest 2:00 between sets.

Post WOD - 1:00 banded shoulder stretch/side - 1:00 reach, roll, and lift – 2 sets