02.08.2019 WOD

7
Feb

02.08.2019 WOD

A. Mobility

B. Coach led dynamic warm-up

C.WOD

Metcon (for time)
0-12 min. Complete the following:
1-2-3-4-5-6-7-8-9-10
Plate Ground-to-overhead (45/25)
Strict Pull-up
Box Jumps over (24/20)
(Treat this as your warm-up…no need to go HAM…85% is good. Leave a little in the tank😉)

Strength
12-24 min.
12 minutes to find 3-rep max Deadlift
Partner-up with 2 to 3 people.

Metcon (AMRAP – Rounds and Reps)
24-36 min.
2 Devil Press, 35/25 (Round 1)
1 Round of “KingMaker”
4 Devil Press, 35/25 (Round 2)
1 Round of “KingMaker”
6 Devil Press, 35/25 (Round 3)
1 Round of “KingMaker”
…continue to add 2 Devil Press after every round of “KingMaker”

“KingMaker” is 8 Toes-to-bar + 10 cal row + 12 Wall Balls (20/14)

Rx+ 50/30

For larger classes first come, first serve on rower and share dumbbells with a partner.