WED 6/7/23 WOD

Warm Up - 200-m run - 10 leg swings/leg (forward and backward) - 10 ring rows – 2 Rounds - 200-m run (a little faster) - 10 box step-ups -
10 box incline push-ups - 2 rounds:  200-m run (a little faster) - 10 reverse lunges - 10 steps bear crawl - 2 rounds: 

Skill Work - ROPE CLIMB PROGRESSION:  5 strict pull-ups or ring rows - 5 pull-to-stands - Foot hook practice - 3 x foot hook + 1 pull + re-establish foot hook - 3-5 rope climbs

DB LUNGE REVIEW:  5 reverse lunges/leg - 5 DB reverse lunges/leg - 5 DB reverse lunges/leg

MINI ROUND:  Give athletes 1:00 to grab their workout weight DBs. - 1 rope climb (workout variation) - 4 reverse lunge (workout weight)

WOD - EMOM 16:
Even minutes: 3 rope climbs L2-1 Rope Climb L1-3 Hand over Hand
Odd minutes: 12 DB reverse lunges L3-50/35# L2-30/15# L1- 8 reps @15/10# or unweighted (Use 2 DBs for the lunges, held as desired)