Pre WOD:
4 set*4+ Front Squats 82% Last set max rep (within safety)
WOD:
Benchmark: “Deal with the Devil”:
Run, 1000 m
— then —
10 rounds of:
5 Same arm Single Arm Devil
Press, 22.5/15 kg
5 Toes-to-bars
10 Air Squats
— then —
Run, 1000 m
Cap 30 min
Pre WOD:
Core:
3 Rounds:
30 KB Russian Twist
20 Straddle Hollow Rock
10 Straddle V Ups
Rest 2 min between sets