Steve “JR”
WOD
2 Sets: AMRAP 7:00 Minutes
30 Mountain Climbers
10 Chair Dips
20 Alternating Chair Step Ups (Total)
-Rest 2:00 B/T Sets-
Advanced Version
2 Sets: AMRAP 7:00 Minutes
15 Single Arm Dumbbell Shoulder to Overhead (Right Arm)
10 Weighted Alternating Dumbbell Step Ups (Total)
15 Single Arm Dumbbell Shoulder to Overhead (Left Arm)
10 Weighted Alternating Dumbbell Step Ups (Total)
-Rest 2:00 B/T Sets-
RX weight: 50#/35# Dumbbell
CrossFit Division 
Morning!
Did the advanced w 35lbs and step up to weight bench.
Used both DBs for step ups.
Round 1: 2 rounds + 45 reps
Round 2: 2 rounds + 40 reps.
P.S. I miss the assault bike the most.
I did the basic version/ no equipment!
Set 1: 4 rounds + 40
Set 2: 5 rounds
Chair dips are killer!
I. Am. A. Sweaty. Mess.
1. 2 Rds + 40
2. 2 Rds + 43
*35lb shoulder
*45lb step-up
Used my trusty 14KG kettlebell for the ‘advanced’ version.
– 3 rds + 17, then
– 3 rds + 14
solid little burner. Just gotta keep moving.
Went with #35 for advanced version – 3 rounds + 15 reps for each round
Did the advanced version with #20 and KB deadlifts #30 instead of the step ups
3 rounds + 40 each set