Warmup:

10 Med Ball Deadlifts

10 Cobra to Down Dog

10 Box Step Ups

5 Cobra to Hip Snap

5 Med ball Thrusters

5 Burpees

5 Wall Ball Shots

Super Squat Hip Sequence – See video below, courtesy of Mobility WOD.

WOD:

5 Rounds, 3:00 each complete:

15 Wall Balls (20/14)

12 Dual DB (35/25) Box Step Ups (24”/20”)

Max Reps Devil’s Press (35/25)

-Rest 3 Min between Rounds-

Score = Total Devil’s Press

Videos courtesy of CrossFit Des Graves, and CrossFit Federal Hill, respectively.

Yup, today’s WOD will take 27:00, but you will only be working for 15 minutes of the time! Your goal should be to give yourself a minute per round for Devil’s Press.

Scaling Options:

MB weight -> 14/10

DB weight -> 25/15 -> as needed (ELITE: 50/35)

Box eight -> 20/16 -> as needed

Cool Down:

Pigeon Pose on box – 1 Min per side

Kneeling Shoulder Stretch on box – 2 Min