Wednesday 09/13/2023

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WOD
"Affiliate Version  of "Parallel-bar Pull""
8 Rounds For Time:
Wall Walk (Up) + 10 Shoulder Taps + Wall Walk (Down)
30 Double Unders
10 Inverted Ring Rows (Scale Sumo Deadlift High Pull 95#/65#

Skills and Drills
Toes to Bar:
Week 6, Day 1

Advance:
Every min (8:00)
8-10 Toes to Bar

Intermediate:
Every min (8:00)
6-8 Toes to Bar

Beginner:
Every min (8:00)
4-6 Toes to Bar or 6+ Reps Kipping Knee Raises (Chair Pose)

Alternative Option:
Every minute (8:00)
10 V-Ups
10-Second Hollow Rock Hold

Tuesday 09/12/2023

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Strength
10 sets: 1 Squat Snatch (start at 65% and build, no higher than 90%)

* Complete 1 set every 1:15 *

WOD
"Affiliate Version of "Intervals""
2 sets For Time:
21 Box Jump Overs 24"/20"
15/12 Calorie Row
9 Burpee Box Get Overs 30"/24"
21 Box Jump Overs 24"/20"
15/12 Calorie Row
9 Burpee Box Get Overs 30"/24"
-rest until 10:00, perform second set reversed-

*score is total of both scores combined