TUE 9/10/24 WOD

Warm Up - 2 sets:  1:00 row, slow - 5 x [2 shoulder taps + 1 push-up] - 10 hollow rocks - 10 kip swings – 3 Partner Warm up:  3 sets:  Partner 1 | :20 row sprint – Partners 2 and 3 rest - Partner 2 | :20 row sprint – Partners 1 and 3 rest - Partner 3 | :20 row sprint – Partners 1 and 2 rest – Toes to bar:  3 kips + 3 hanging knee raises – 3 kips + 3 knees to armpits – 6 toes to bar – 1 set of max toes to bar (test) –

WOD

6 sets:
On a 1:30 clock:
:45 max-calorie row L2-same L1-same
:15 transition
:30 toes-to-bars L2-knee raisies (AHAP) L1-hanging knee raises
– Rest 3:00 between intervals.

Total cals + reps

Post WOD - 1:00 foam roll calves - 1:00 cobra stretch