WORKOUT OF THE DAY, MAY 3, 2018


Published May 2, 2018


WOD:
 
#devil-ish
 
EMOM 24
 
Min 1:  12/8 Cal Bike  Rx+15/10 
 
Min 2:   12 Toes to Bar  *Scale to Hanging Knee Raise 
 
Min 3:   5-8 Devil Press  **Choose your own weight
 
Min 4:  15 KB Swings (70/53lbs) Rx+20 Reps
 
**For the Devil Press you can go inside the legs or outside. Use your hips kinda like a KB swing. It is not a clean and jerk and should be one fluid motion up.
 
CASHOUT:
 
1-3 Rounds
 
10 Kneeling Single Arm DB Press (Each Side)
 
10 KB Suit Case Deadlifts (Each Side)
 
15 Ring Dips or Bench Dips
 
15 Banded Good Mornings or Back Extensions


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