Warm up: Coach’s Choice
Strength/Skill: Deadlift
10 x 8 x 6 x 4 x 2
Stimulus/Focus: Start around 50% and increase weight each round. You will lift on a 3-minute clock. Choose your weights carefully. If you miss you cannot re-attempt the set. The reps must be touch and go. Your score is your heaviest bar for two reps and your total pounds lifted in all successful rounds.
WOD: 4 RFT (16 Minute Cap)
18 Dumbbell Box Step Ups (50/35)(35/20)
20 inch box for everyone
DB must be held by the handle
12 Alternating Devils Press (50/35)(35/20)
6 Chest to Bar
Stimulus/Focus: Only one dumbbell is used for step ups and devils press. Try not to break more than 1 time on the box step ups. Find a steady pace on the devils press. Choose a challenging scale on the rig.
Cool Down: 3 Rounds
100 Meter Farmers Carry
25 Standing Oblique Twists