Wednesday

Skill Development:
Technique

• Devil’s Press
• Dead-balls
• Double-unders
• Knees-to-elbows

WOD

3 @ 9 min AMRAP’s

AMRAP #1

• 5 Devil’s Press (RX 22.5/15 kg)
• 10 front racked dumb-bell lunge steps
• 15 knees-to-elbows

Rest 2 minute

AMRAP #2

• 5 dead-balls ground-to-shoulder (RX 55/35 kg)
• 15 wall-balls (RX 9/6 kg)
• 15/22 calories row/erg

Rest 2 minute

AMRAP #3

• 10 heavy kettle-bell swings
• 40 double-unders
• 200 meter run