Team WOD: AMRAP: Burpees, Row, AbMat Sit-ups, Double Unders and Lunges

AMRAP 20 mins: Burpees, Row (calories)s, AbMat Sit-ups and 2 more

Complete as many rounds as possible in 20 mins of: 10 Burpees 20 Row (calories)s 30 AbMat Sit-ups 40 Double Unders 50 Walking Lunges

Choose as a Team of 2 alternating work (one works, one rests) or Solo. As a team you can split reps or alternate exercises.

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Chipper: Single DB Hang Clean & Jerks, Push-ups, Alternating DB Squat Snatch, HSPU, DB OH Squats and Strict HSPU

Chipper: Single Dumbbell Hang Clean & Jerks, Push-ups, Alternating Dumbbell Squat Snatches and 3 more

For time: 60 Single Dumbbell Hang Clean & Jerks, 50/35 lbs 50 Push-ups 40 Alternating Dumbbell Squat Snatches, 50/35 lbs 30 Handstand Push-ups 20 Dumbbell Overhead Squats, 50/35 lbs 10 Strict Handstand Push-ups

* 20 min cap. Split all DB total reps evenly between each arm. Alternate Snatch.

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Nothing assigned for November 09, 2019