Devil Of A Friday

Alex

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Warm-up
2 Rounds
:40 Work/:10 Rest and Switch
-Lateral Up/Over
-Plank to Push Up with feet on the box
-Hang Muscle Snatch
-Bulgarian Split Squats Right*
-Bulgairan Split Squats Left*

*hug the plate where able

Mobility
Chest/Anterior Shoulder Barbell Mash
PVC Calf Smash

Strength
E2MOM12

3 Position Snatch

  • High
  • Midย 
  • Floor

WOD
3 Rounds
90s Each Movement + Rest

  1. Weighted Step-ups
  2. SA Devilโ€™s Press
  3. Box Jump Overs
  4. Rest

Outdoor WOD
3 Rounds
90s Each Movement + Rest

  1. Plate Hug Step-ups 45|35
  2. Plate Devilโ€™s Press*
  3. Box Jump Overs
  4. Rest

Extra Work
3×15 Anchored Weighted Sit ups
1 Minute Plank after each set

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