Warm-up
Spend 2 minutes in Z1
Then, 3 rounds
6 down dog push-ups
8 burpees
10 banded pull-aparts
Mobility
Quick mobility session
Strength
A1. Standing Arnold press w/DB’s – 4×8
A2. Banded lat pull-downs – 4×20
The standing Arnold press.
WOD
“Devil’s Pass”
16 min AMRAP
250m row
20 wall balls (20/14#)
15 devil’s press w/plate (45/25#)
The devils press; burpee to a plate, jump in and complete a G2OH with the plate. However, the G2OH should be more of a swing. Like the devils press. Make sure to put an abmat between the plate and the ground so as to not squish your fingers.
