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Strength & Skill

5 Strict Press + 10 Dbl DB Push Press @ 60%
5 Strict Press + 8 Dbl DB Push Press @ 65%
5 Strict Press + 6 Dbl DB Push Press @ 70%
5 Strict Press + 4Ddbl DB Push Press @ 70%
5 Strict Press + 2 Dbl DB Push Press @ 70%
*barbell weight stays the same across all sets
*Move up in weight each set for the Dumbbell ending with a heavy set of 2.
**Score barbell weight and comment dumbbell weight.

WOD: For Time

8 Devils Press (22.5/15)
Rest 60’s

8 Devils Press
10 Box Jump Overs (30/24”)
Rest 60’s

8 Devils Press
10 Box Jump Overs
20 GHD Sit Ups
Rest 60’s

8 Devils Press
10 Box Jump Overs
20 GHD Sit Ups
30 Dumbbell Walking Lunges (22.5/15)
Rest 60’s

8 Devils Press
10 Box Jump Overs
20 GHD Sit Ups
30 Dumbbell Walking Lunges
90 Wall Balls (10/7)

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.