WOD
Warm-up
Back Squat (Weight)
Every 90sec for 9mins:
4 back squats between 70-75%
4 back squats between 70-75%
Met Con (Time)
16min AMRAP:
9/12 cal machine
8 Single Arm Devil Press
9/12 cal machine
8/8 steps single arm OH lunge stationary
Rest 1 min
9/12 cal machine
8 Single Arm Devil Press
9/12 cal machine
8/8 steps single arm OH lunge stationary
Rest 1 min
ADV Option:
16min AMRAP:
15/20 cal row
8 Devil’s Press
15/20 cal row
16 steps stationary offset lunge
Rest 1 min
Accessory Work
Every 2 mins for 8min:
10 Dumbbell Bench Press (as heavy as possible for 8-10 reps)
Max rep STRICT pull ups
10 Dumbbell Bench Press (as heavy as possible for 8-10 reps)
Max rep STRICT pull ups
1min machine increase pace every 20sec
15 Air Squats
into
10 squat therapy squats with 10sec lower each rep