Yesterday was Col Skalicky’s last WOD here at Joint Strike.  Would like to with him well on his next stop! Safe travels, Col!

S/S/S:

Push Press

5X5

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.

WOD:

3 Rounds:

25 DB Thrusters (50/35)

15 Devil Press (50/35)

400M Run

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!

 

Scaling Options:

DB weight -> 35/25 -> As needed

Run -> 500M Row

 

Cool Down:

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.