2024-11-23 WoD

WARM

1000m row
2 rounds
{
400m row
10 ring rows
10 KBS 35#
10 goblet squat 35#
4 spidermans
2 inchworm
}

MAIN

A. Partner Wod. 20min AMRAP. You-go-I-go alternating rounds
{
250m row
15 KBS 53#
7 RingDip (Rx+ option. Regular was 10 pushup)
}
6 full rounds (5.5 for partner)

I added:

B. 1200m row (today total = 4500, plus 42,900 = 47,400)