Warmup:

400M jog

Then 2 Rounds:

5 Dual DB Deadlifts

5 Push ups on top of DBs

5 Cobra to hip snap on top of DBs

5 Dual DB Push Press

1 Wall Walk

:30 Handstand Hold

WOD:

Complete 10 Rounds of…

2 Min AMRAP:

200m Run

4 Dual DB Push Press (50/35)

6 Handstand Push Ups

-Max reps, Devil’s Press (50/35)

1 Min rest between sets

Score = Total Devil’s Press

Video courtesy of CrossFit Federal Hill.

So yes, think of the 200M run, DB Push Press and HSPUs as you Buy-In each round.  Those have to get done before we get to the piece of the WOD we score, the Devil’s Press. Obviously, we want to get through all of that as quickly as possible to allow max time for the Devil’s Press.  But, make sure you don’t hit the buy-in too fast (especially the run) or you’ll spend any time that could be used for Devil’s Press just hunched over trying to breath. Your goal should be to be at the Devil’s Press no later than the 1:3 mark each round.  Remember, you have a minute of rest between each round, so go for broke at the end of the rounds!

Scaling Options:

Run -> 250M Row

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

HSPUs -> Pike push up off a box -> Pike push up off the floor -> high-kneel Dual DB Strict Press (ELITE: Deficit HSPUs)

Cool Down:

Single-leg Forward Fold – 1 Min per side

Banded Bully Stretch – 1 Min per side