Every Minute on the Minute for 30 Min:

Min 1 – 5 Renegade Rows (35/25)

Min 2 – 8 Devil’s Press (35/25)

Min 3 – 5 Handstand Push Ups

The reps are not high each minute, but make sure you focus on efficiency of movement from the start so you have the strength and endurance to make it in the final rounds.   For Renegade Rows, hold DBs at the top of a push up, perform a row with one arm, perform a row with the other arm, do a push up onto the DBs.  That is one rep.  Video below (courtesy of Rare CrossFit) shows a demo.

For Devil’s Press (video courtesy of CrossFit Federal Hill)…




Scaling Options:

DB Weight -> 25/15 -> as needed

HSPUs -> Pike Push Ups off box* -> Push Ups

For Pike Push Ups off a box (video courtesy of NorCal CrossFit)



Cool Down:

Barbell Shoulder Stretch – 2 min

Video courtesy of Mobility WOD


Roll out T-spine – 3 min

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