Pat
Warmup
2 Rounds
10 Big Arm Circles (forward/backward)
20 Alt. Bodyweight RDLs (total)
5 Inch Worms to pushups
WOD
OTM for 20:00 Minutes
Min 1. 10 Single Arm Bent Over Rows (each arm)
Min 2. 15 Hand Release Pushups
Min 3. Max Reps Alt. Box Step ups/ Double DB Box Step Overs (50lbs/35lbs)
Post scores to comments
Accessory Work
3 Sets
10 Bulgarian Split Squats (each side)
10 Cat Cow Exercises
10 Single Arm DB Tempo Bench Press (each side/ 2 seconds down, 2 seconds up)
Stretching
2:00 Pancake Stretch
1:00 Couch Stretch (each side)
CrossFit Division 
35lb DB for the single arm rows.
2 x 20lb DBs for box step-ups (to 20″ box)
Total step-ups: 80
Started to lose my grip in the later rounds, they got tough!
Awesome job Jess. Gripping the DBs would definitely be tough in the later half of the workout!
Same setup as Jess. Somehow had a consistent 19 stepups per round. Total 95.
Accessories including bench after those push ups was a little cruel, gotta say.
Got a rest day tomorrow to give your chest a break. Keep up the good work Jim.
50lb DBs, 14 step overs for 7 rounds
Forearms are on Fire
Step overs with #50s is legit Nick! Nice work. Rest up tomorrow.
Wicked everyone. I tried to push for the 20 step up each round. Fell short on two rounds #35 Db’s here at the work today. Thanks BBB
Nigel and I did 21 mins for 7 full rounds I used 15 lb dumbells and halved the push-ups as my shoulder gets used to doing them again (yay!!) and was consistent with 15 step ups every round.
Nigel used 20 lb dumbbells but only counted his step ups on the last round, 23 step ups, he also opted for a plank instead of push-ups as his shoulder has been bothering him
Nice to hear your shoulder is improving Beth! Good work making necessary adjustments.
50# DB Rows
2×25# DB Step Step-ups
I agree with Jim about the bench press after the HRPs.
There it is Ken! Some chest buttaaa!
You guys are hardcore! I took this workout as a more steady paced EMOM with a minute rest in the mix… or maybe I’m just a lazy son-of-a-beeeee!!
Min 1. SA BOR’s @35lbs
Min 2. HRPU’s
Min 3. Box Step-ups @35lbs
Min 4. REST
Box Step-up total – 105 reps
Clever add Britt! Some extra rest never hurt.
Trusty 25kb is becoming one with me
99 total
Makayla did box step ups 155
Hahaha love it!
Zoom Cam!
Bent over rows with 20 lbs
Kneeling Pushups: 100
Chair Step ups: first 2 rounds with 20lbs, 1 round with no weight, the remaining with 15 lbs. Managed 128 in total.
Rest day for me today, well, not totally when you have dogs!!
4.4k meander!!
Forgot to post ’til now – swapped the rows for 15x 100# barbell row, step ups with my 14kg kettlebell
17, 15, 16, 16, 15 – total 79 stepups