Friday 12/15/17

Friday 12/15/17


1) Find your 1RM Bench Press

2) WOD
2 Rounds
25 Burpee Pull Up (LIII-12 Bar Muscle Ups) (Scale-Burpee Jumping Pull Up)
25 Devil Press (III-40/25, II-30/20, I-20/15)

-For the devil press you will perform what is basically the first part of a burpee with the hands on the dumbbells. Go down, touch the chest and thighs to the ground. Jump or step the feet in, then with a flat back and heels down you will pick up the dumbbells. From here you perform a combo kind of kb swing/clean and press/snatch motion to get the dumbbells locked out over head. The big key here is to use a big hip drive!