Workout of the day

10 Rounds of 60 seconds on 30 seconds off

7 Box jumps
max reps alternating devil press in remaining time

Workout notes

We’re using an interval timer today and working for 1 minute each round followed by 30 seconds of rest.  You will start each minute with 7 box jumps before moving on to devil press reps. Your goal will be to rack up as many devil press reps as you can over the 10 rounds. You will want to spend no more than 30 seconds working on your box jumps. If you are worried about completing all 7 reps in that time you can scale the number down to 5. Step Ups are also a great way to scale to guarantee more time with the dumbbell. The devil press is basically a burpee combined with a dumbbell snatch. Focus on your feet placement coming out of each burpee so that you are picking up your dumbbell with a flat back. Count all your devil press reps to find your score for this workout and don’t forget to add it to SugarWOD!

Scaling

standard: 35/20 lb, step ups
rx: 50/35 lb, 24/20″
sport: 65/45 lb 24/20″
overachiever: 75/55 lb, 24/20″