Warm Up
3 Rounds
20 Seconds (running clock) for each movement:
-Jumping Jacks
–Spider Man Lunge Stretch
-Push Ups
–Arm Haulers
-Flutter Kicks
-Air Squats
–Up Downs
*No rest between movements. Perform this list of movements for 3 rounds continually. 1 Round is one time through the list.
You should have broken a sweat by the end. This will be our standard warm up for awhile. If you feel you need to do more, then do more.
WOD:
10 Rounds:
-6 Devil Press
-9 Box Jump
*Devils Press: With 2 DB’s perform 1 burpee, then one DB swing overhead= 1 REP
Suggestions
Men: 40# DBs / 20-24″ Box Women: 25# DBs / 16-20″ Box
Goal: 10:00-15:00
Coaches Notes
These rounds should go quick today. Set yourself up for 1:00-1:30 per round.
We want you going ‘unbroken’ on the devil presses, meaning a smooth and steady pace.
Same with the box jumps. Choose a jumping height that allows you to find a good rhythm.
Don’t feel like you need to perform the repetitions as fast as possible. Instead, focus on moving continuously with minimal breaks and you will crush it.
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