WED 7/10/24 WOD

Warm Up - On a 6:00 clock:

Partner A: Rows to 100 meters. For every meter partner A rows under or over 100 meters, they must perform 2x that many reps of a penalty movement (no more than 10 reps).
Partner B: As soon as partner A gets off of the rower, partner B starts on their own 100-meter row.
Penalties by round:  Scap pull-ups or ring rows - Kip swings - Kipping pull-ups or butterfly pull-ups

Single leg squats:  20 sec reverse lunges – 20 sec elevated reverse lunges – 30 sec single leg squat to box – 30 sec single leg squats standing on box – 30 sec single leg squat attempts – Handstand pushups:  20 sec pike pushups – 20 sec pike push or hold (feet on box) – 30 sec handstand hold – 2 min handstand pushup practice - 1 round:  2 handstand push-ups or scaling option - 4 single-leg squats or scaling option - 8 pull-ups or scaling options –

WOD – “Mary”

20 Min AMRAP
5 handstand push-ups L2-5 pike pushups L1-5 pushups /knees
10 alternating single-leg squats L2-10 to a target L1-10 reverse lunges
15 pull-ups L2-15 jumping pull ups L1-15 ring rows

Rounds + reps

Post WOD - 3 sets:  :30 reach, roll, and lift - 20 banded pull-aparts