Yesterday was Col Skalicky’s last WOD here at Joint Strike. Would like to with him well on his next stop! Safe travels, Col!
Increase weight ea set
Video courtesy of Rogue Fitness. Our push movement for this cycle will be Push Press. Big thing to remember is not to re-bend the legs after you extend the hips. Don’t want to turn these into push jerks. A good way to prevent this is to squeeze the butt as you extend the hips.
25 DB Thrusters (50/35)
15 Devil Press (50/35)
Video courtesy of CrossFit Federal Hill. Quick demo on Devil Press.
|Word of warning: your legs will be on FIRE during the Thrusters and Devil Press. Use the run as a recover period so you can come in and hit those pieces hard!|
DB weight -> 35/25 -> As needed
Run -> 500M Row
Iron Cross – 10 slow and controlled per side
Saddle Pose* – 3 min
Video courtesy of CrossFit DUX. Quick example of the Saddle Pose. If unable to do this, try having a med ball to lay your back on or hold the top of the position.