Warmup:

8 Min AMRAP:

:30 Row

5 Cobra to Hip Snap

5 light Dual DB deadlifts

5 Light DB Push Press

5 Scap Pull Ups

5 Ring Rows

Then..

On Rig:

5 Beat Swings

5 Kip Swings

5 Kipping pull ups or Ring Rows

 

WOD:

With a running Clock…

0:00-7:00, complete:

16-12-8 – Cal Row (13-10-6 Cals for women)

12-9-6 – Devil’s Press (50/35)

 

07:00-14:00, complete:

16-12-8 – Cal Row (13-10-6 Cals for women)

16-12-8 – Pull Ups

 

14:00-21:00, complete:

16-12-8 – Pull Ups

12-9-6 – Devil’s Press (50/35)

 

Score each section separately. 6 Min time cap per section

Video courtesy of Skyline CrossFit.

Three mini WODs to get your Tuesday moving!  So, in each couplet, you get 6 minutes to get through.  If at the 6-min mark on any of the couplets, you find yourself not done, still end and add one second per rep left over for that section. Obviously, if you finish before 6 min, then you get extra rest. But the 6 min cap will guarantee at least a minute of rest between couplets.

 

Scaling Options:

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

Pull Ups -> Banded Strict Pull Ups -> Buddha Pull Ups -> Ring Rows

Cals on row -> 8-6-4 -> as needed

ELITE: Move all Reps to 21-15-9

 

Cool Down:

Kneeling Lat Stretch – 1 Min per side

 

Scorpion Pose – 1 Min per side