THU 12/28/23 WOD

Warm Up – Partner Warm Up:  On a 6:00 clock:  Team that completes the most 100-meter intervals wins.

Partner A: Rows to 100 meters. For every meter partner A rows under or over 100 meters, BOTH partners must perform that many reps of a penalty movement.
Partner B: As soon as partner A gets off of the rower, partner B starts on their own 100 meter row.

Penalty movements:  False grip ring rows - Scap pull-ups - Kip swings - Jumping ring dips

1set:  3 ring dips - 3 low ring transitions - 5 ring swings - Every 2:00 x 4 sets:  1-5 muscle-ups – On the fourth set, perform AMRAP until failure.

Beginner: muscle-up transitions, pull-ups, ring rows - Intermediate: ring muscle-up, low ring muscle-up, 5 chest-to-bar pull-ups - Advanced: 5 ring muscle-ups

WOD

5 Min EMOM
:35 max-calorie row
5 Min EMOM
:40 max-calorie row
5 Min EMOM
:45 max-calorie row
5 Min EMOM
:50 max-calorie row

For Total Calories

Post WOD - 1:00 sit and reach (right leg) - 1:00 sit and reach (left leg) - 1:00 sit and reach (straddle)