Warm up: Coach’s Choice
Strength/Skill: Shoulder Press
2 x 2 x 2 x 2
Stimulus/Focus: Start at 80% and get AHAP. Lift on a 2-minute clock.
WOD: 8 Rounds (3 Minutes Work/1 Minute Rest)
A) AMRAP
500m Row
Max Alternating Single Arm Devils Press (50/35)(35/20)
B) AMRAP
1000m Bike Erg
Max Alternating Dumbbell Hang Snatch (50/35)(35/20)
C) AMRAP
400m Run
Max Alternating Single Arm Dumbbell Clean and Jerk (50/35)(35/20)
D) AMRAP
25/20 Calorie Assault Bike
Max Dumbbell Overhead Squat (50/35)(35/20)
*Left Arm 1st Round/Right Arm 2nd round
Stimulus/Focus: Push hard on the cardio movements in order to accumulate working reps. The dumbbell reps are the only ones that count in your score. You’ll go through this sequence twice and have a separate score to enter for each of the eight rounds.
Cool Down: 400 Meter Walk