TODAY'S WOD

TARGET SCORE
Target time: 14-16 minutes
Time cap: 20 minutes

STIMULUS and GOALS
Moderate intensity. Today’s workout consists of three different variations – all with the same amount of volume. Athletes can pick any of the three variations that they would like. The biggest difference for each workout is the amount of rest time between each movement/pacing on movements. Small rep numbers equals less rest between movements and slightly faster pacing. Bigger reps equals more planned rest between movements and slow pacing on movements.

WORKOUT STRATEGY & FLOW
Devil’s Press: Athletes should select a weight that will allow them to perform at least 4 reps unbroken. Demo the technique for Devil’s press as hopping or stepping out of the burpee position, swinging the dumbbells through the legs for momentum overhead, locking out overhead, and swinging back through the legs to slow the decent and avoid crashing to the floor. For athletes who have difficulty with this movement, have them perform a single arm devil’s press. Athletes should focus on keeping core engaged to avoid over extension of the core.

Dumbbell Thruster: The weight used should be the same weight used for Devil's Press. Athletes will rack the Dumbbells on each shoulder (or slightly to the outside of the shoulders if mobility is an issue) and perform a thruster. For athletes who have difficulty with this movement, allow them to perform double DB squats followed by an equal amount of DB Shoulder to Overhead. Modify by using a lighter weight if needed. Whatever workout option athletes choose, the goal should be to go unbroken as it's harder to start, break and then try to regain rhythm.