Skills

 

 

 

Every 2 minutes, for 10 minutes (5 sets) of:

Strict Press

 

Set 1 – 5 reps @ 70%

Set 2 – 4 reps @ 75%

Set 3 – 3 reps @ 80%

Set 4 – 2 reps @ 85%

Set 5 – 1 rep @ 90%

 

*Btw sets 20 x Russian twists

 

 

 

The WOD

 

 

Every 2 minutes, for 30 minutes (3 rounds) of:

 

1 – 10 Devil press

 

2 – 20Box Jump Overs

 

3 – 30 calRow

 

4 – 50 Squats

 

5 – 400 Meter Run

 

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