WOD: Friday, December 9th, 2022

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Warm-up: Group Dynamic 

  • Plank – Shoulder Tap Tabata – 2 Minutes 
  • :20s Plank on hands – :10s of Shoulder Taps 
  • PVC Lat/Shoulder Stretch – :30s per side x 3 

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Strength: Strict Press Max + EMOM 

Part A – 7 Minute Window 

  • Establish a 1 Rep Max Strict Press 

-Rest :90s-

Part B – EMOM x 5 Minutes 

  • 5 Strict Press @ 75% of Part A 

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Workout: Every 3 Minutes x 4 Rounds 

  • (16/12) Calorie Row OR (12/8) Calorie Bike 
  • 8 Strict Pull Ups 

-In remaining time complete max reps of: 

  • Alternating DB Devils Press (50/35) 

*Score is total # of Devils press completed across all 4 rounds 

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Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions