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WOD - Wednesday, 3/13/2019

Warm-up
With a light pair of DBs. For quality:
5-4-3-2-1
Rengade Rows
Devil Presses


Strength: Single-Leg Deadlift / Bamboo Press 

5 x 6-8 reps, both movements (each leg for DL)
These reps should be controlled and NOT fast.

 

For the Bamboo Press let the wobbliness do its thing and make sure you control it.

ANYTHING OVER A BLUE KB ON ITS OWN SIDE OF A TRAINER BAR WILL START TO FLIP. PLEASE BE AWARE!
 

Metcon
"The Devil is in the Dumbbells"
For time:
2 Rounds
10 Slamballs
15 Weighted Sit ups (45/35)

 

Directly into

 

24 Renegade Rows (50/35)

 

Directly into

 

2 Rounds
12 Slamballs
12 Weighted Sit ups (45/35)

 

Directly into

 

24 Devil Presses (50s/35s)

 

Directly into

 

2 Rounds
10 Slamballs
15 Weighted Sit ups (45/35)
 

Time Cap 15:00
 

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