WOD

with a partner

1 Mile run with a medicine ball 20/14 lb
100 devil press 50/35 lb

Workout notes

For today’s workout we’ll be partnering up and working through a two movement chipper.  We’ll start with a one mile run carrying a medicine ball. You and your partner will need one medicine ball that you can transfer as little or as often as you like while you are on the run.  When you make your way back to the gym set your med ball aside and start working on a large set of devil press,  The “devil press” starts by doing a burpee with your hands on each of two dumbbells. Stand up from the burpee with your feet outside of the DB’s as you deadlift the DB’s into the hang position and finish with with a snatch or clean and jerk. The devil press is definitely as hard as it sounds so choose your weights wisely and make sure both partners are capable of working with that load. With a tough movement like this one, small sets will most likely make the most sense to keep things moving quickly.