Warmup:

2X:

High knees 30’

Butt Kickers 30’

A-Skip 30’

B-Skip 30’

10 Hollow Rocks

5 Cobra to Hip Snap

5 DB deadlift per side

5 DB Push Press per side

WOD:

5 Rounds For Time:

400M Run

30 Ab-Mat Sit Ups

30 Alt Single-Arm Devil’s Press (50/35)

Video courtesy of Train FTW.

To make the alternating single DB Devil’s Press as efficient as possible, try to transition from one side to the other as the DB is on the way down after the Snatch.

Scaling Options:

Run -> 500M Row

Ab-mat Sit Ups -> feet anchored (ELITE: GHD Sit Up)

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

Cool Down:

Cobra Pose – 2 min

Scorpion Stretch – 1 Min per side