Grab pair of light DBs

8 Box Step Ups

5 Push-ups on DBs

5 DB Deadlifts

6 Box Jumps

5 Dual DB Hang Snatch

3 Devil Press

5 Box Jumps


On Rig: Perform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Strict Pull Ups or Ring Rows, Kipping Pull Ups or Ring Rows


5 Rounds*:

10 Box Jump Overs (24″/20″)

15 Devil’s Press (50/35)

20 Pull Ups


*Every 2 Min: 25 Air Squats (WOD begins w/25 Air Squats)

Video courtesy of CrossFit Federal Hill.

You may be asking yourself “Why take a pretty straight-forward WOD and throw 25 Air Squats in every 2 minutes to throw us off pace?”  Well, the answer is…because!  Just kidding.  The real reason is to help you start getting your Air Squat efficiency in when under fatigue.  Why is this important?  Well, in about 3 and a half weeks, you’re going to be hitting 300 Air Squats under some serious fatigue when you tackle “Murph”, so by making you hit a more doable set of 25 while under fatigue will work on reinforcing good form on those air squats so by the time we get to “Murph”, your body will be used to keeping good form even when at a point of fatigue.  So, grind through today’s movements, but every 2 minutes, make the set of 25 air squats your big focus!

Scaling Options:

Box height -> 20/24 -> as needed (ELITE: 30/24)

DB weight -> 35/25 -> as needed (ELITE: 70/50)

Pull Ups -> Banded Strict Pull ups -> Buddha Pull Ups -> Ring Rows (ELITE: Chest2Bar)

Cool Down:

Kneeling Shoulder Stretch on Box – 2 Min


Pigeon Pose on box – 2 Min per side


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