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


Push Press


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.


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.

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