Warmup:

8 Box Step ups

8 Inchworm push ups

5 one arm DB deadlifts per side

5 one arm DB hang snatch per side

10 Hollow rocks

6 alt one-arm Devils Press

WOD:

6 Rounds For Time:

15 Shoulder to OH (95/65)

15 Dual DB Front Rack Box Step Ups (35/25)

15 Weighted Sit Ups (45/25 Plate)

*At start and EMOM Perform 3 Devil’s Press (35/25)

35 Min Cap

Video courtesy of Chad Kackert.

The goal with today is try to get as close to unbroken as possible in the minute of time you have to work in between your sets of Devil’s Press. IF not, work until about 5 seconds before the end of the minute so you can jump right into the Devil’s Press quickly, allowing you to get back to the reps in the WOD faster.

Scaling Options:

Bar weight -> 75/55 -> as needed (ELITE: 135/95)

Box height -> 20/16 -> as needed

DB weight -> 25/15 -> as needed (ELITE: 50/35)

Plate weight -> 25/15 -> as needed

Cool Down:

Cobra Pose – 2 Min

Elevated Prayer Stretch – 2 Min

Video courtesy of ChiroSport Specialists of Dallas