Make plans to take part next Saturday, Nov. 2nd.
WARM-UP:
7 min. AMRAP
10 Cossack Lunges (RT+LT=2) > 10 Push-ups > 10 Stick Sit-ups
STRENGTH:
Bench Press
10 (5)5
WOD: WZAOLQ 24.3
For Time:
Option 1 – Chipper Style
50 Toes to Bar
70 Box Jump Overs *
90 Alt. DB Snatches
Option 2 – 10 Rounds
5 Toes to Bar
7 Box Jump Overs *
9 Alt. DB Snatches
Option 3 – 2 Rounds
25 Toes to Bar
35 Box Jump Overs *
45 Alt. DB Snatches
Option 4 – Reverse Chipper-Style
90 Alt. DB Snatches
70 Box Jump Overs *
50 Toes to Bar
DB Weight – 50/35 (55+ 35/20)
Box Jump Over Height – 24/20 (55+ 24/20 can step-up)
* step down required
ICING:
KOT – Reverse Step-ups: