WOD

Option 1:
8 Rounds, not for time of:
1 L-sit Rope Climb, 15 ft.
10 Strict Ring Dips
250m Row

*Rope climb begins seated on floor.
*The descent is up to you.


Option 2:
8 Intervals, each for time of:
1 L-sit Rope Climb, 15 ft.
10 Strict Ring Dips
250m Row

*1:1 to 1-2 work-to-rest ratio.
*Rope climb begins seated on floor.
*The descent is up to you.

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"Nancy"
5 Rounds for time, or not:
400m Run
15 Overhead Squats, 95/65

*Compare to 09.19.2023

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REST DAY!
Get out of the gym.

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Deadstop Deadlift
8-8-8-8

*Compare to 12.11.2023, but it was not deadstop

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Amrap 15 minutes of:
600m Air Bike
60 Jump rope, any style
30 Sit-ups
20 Push Press, 75/55

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