Wednesday, November 2
Warm-Up
<p dir="ltr"><span id="docs-internal-guid-1107692a-7fff-fadc-0207-7cc03d01940b">3 RDS</span></p><p dir="ltr"><span id="docs-internal-guid-1107692a-7fff-fadc-0207-7cc03d01940b">8/8 Single Arm DB SDHP</span></p><p dir="ltr"><span id="docs-internal-guid-1107692a-7fff-fadc-0207-7cc03d01940b">8 Kip Swings</span></p><p dir="ltr"><span id="docs-internal-guid-1107692a-7fff-fadc-0207-7cc03d01940b">10 Alternating V-Ups</span></p><p dir="ltr"><span id="docs-internal-guid-1107692a-7fff-fadc-0207-7cc03d01940b">10 Step-Ups</span></p>
DBL KB Front Rack Step-Up (3 Rounds for reps)
<p dir="ltr"><span id="docs-internal-guid-1378eac7-7fff-9370-dce0-3a00a64b0825">DBL KB Front Rack Step-Up</span></p><p dir="ltr"><span id="docs-internal-guid-1378eac7-7fff-9370-dce0-3a00a64b0825">3×6/leg</span></p>
Weightlifting
Metcon
« Stairway to Heaven » (Time)
3 RFT
20 DBL DB Box Step Over (50/35lb) (22.5/15kg)(24/20)
16 Alt. DB Snatch
12 T2B
20 DBL DB Box Step Over (50/35lb) (22.5/15kg)(24/20)
16 Alt. DB Snatch
12 T2B
13 MIN CAP
<p><span id="docs-internal-guid-9fd3b384-7fff-59e6-222c-31d9916d6385"> (Last seen 6/28/22)</span></p>
Cooldown
<p dir="ltr">1:00 Forearm Stretch (:30/direction)</p><p dir="ltr">1:00 Elevated Pigeon Pose/Side on Box</p>