Warmup:

Butt Kickers 30’

High Knees 30’

Side shuffle 30’ and back

A-Skip 30’ *

B-Skip 30’ *

10 Kickers per side

5 Dual DB Hang Power Clean

5 Dual DB Press

Video courtesy of Runify

WOD:

2 Rounds:

200M Run

21 Dual DB Front Squats (50/35)

400M Run

15 Dual DB Power Clean & Jerk

800M Run  

9 Devil’s Press

Videos courtesy of Fitness Fuelled, CrossFit HQ, and Functional Bodybuilding, respectively.

Look forward to increased running intervals and increasingly complex DB movements today!  This one will be a grind.

Scaling Options:

Run -> 250M row per 200M run

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

Cool Down:

Couch Stretch – 1 Min per side

Hurdler Stretch – 1 Min per side