Complete as many rounds as possible in 20 mins of:
1 Devil Press, 50/35 lbs
2 Dumbbell Front Rack Lunges, 50/35 lbs
3 Dumbbell Push Press, 50/35 lbs
4 Alternating Dumbbell Box Step-ups, 50/35 lbs
WOD BRIEF
1 partner works at a time, 1 round at a time
Each round will take about :30 at the beginning and will slow down to about :45.
Expect to complete 25+ rounds
*** Example-
Partner A-
1 Devils Press
2 Front Rack Lunges
3 Push Press
4 Alternating Box Step up
-then-
Partner B
1 Devils Press
2 Front Rack Lunges
3 Push Press
4 Alternating Box Step up
Continue this pattern for 20 min
Each movement in this complex requires 2 dumbbells
DEVILS PRESS
This is essentially a burpee and a double dumbbell snatch
DUMBBELL FRONT RACK LUNGES
Alternate legs for a total of 1 rep on each leg
DUMBBELL PUSH PRESS
Stand FAST on the Push Press. The faster you “stand”, the lighter the load will feel.
ALTERNATING DUMBELL BOX STEP UPS
Men 24″ Women 20″
Alternate legs for a total of 2 reps on each leg
Dumbbells can be held anyway but down by the side is probably your best bet.
STRATEGY
Strategy is simple. Hang on! The first 10 min will go by very slow so don’t think winning the first 5 min will result in a good in a strong finish.
MODIFICATIONS
Decrease Load
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