Warmup:

1:00 Echo Bike

10 Cobra to Downward Dog

10 Spider-Man Lunge w/twist

10 Dual DB deadlifts

5 Dual DB Swings (treat like KBs)

5 Dual DB Push Press

1:00 Echo Bike

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

WOD:

8 Rounds For Time:

6 Devil’s Press (50/35)

12 Burpee to Kipping Pull Ups

18/13 Cal Echo Bike

Time Cap: 40 Min

Videos courtesy of OPEX Fitness.

Today’s WOD is meant to be more of a grind than a sprint.  8 Rounds will take a little bit of time.  That said, this does not mean take along time to get through each round.  With a 40 Min time cap, you need to keep the rounds under 5 min each.  Set the pace right from the get go.

Scaling Options:

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

Burpee Pull Ups -> Burpee to Jumping Pull ups -> 12 burpees/12 Ring Rows per round (ELITE: Bar Muscle Ups)

Cool Down:

Kneeling Lat Stretch – 1 Min per side

Scorpion stretch – 1 min per side