Friday 180427

I. Warm-up/Transition

Set-up equipment and take warm-up reps at each movement.


II. Workout Of The Day

In teams of 3:

Complete For Time:

25 Double DB Devils Presses @50/35; 40/25; 30/20

25 Pistols; Assisted Pistols; Reverse Lunges


50 Double DB Hang Squat Cleans @50/35; 40/25; 30/20

50 HSPU; Pike HSPU; Push-up


75 Double DB S2OH @50/35; 40/25; 30/20



100 Double DB Deadlifts @50/35; 40/25; 30/20

100 Box Jumps @24/20; 20/16; Step-ups


*30 minute time cap



Long team WOD of challenging double DB movements and gymnastics, each one making the next even more challenging! One partner works while the other two rest, so go hard when it is your turn and try to push for bigger sets. Try to partner with others at similar scaling level to you so you can share weights/equipment.


III. Supplemental Work


Back Squat

Warm-up Sets:

10-8-6-5 gradually building

Working Sets:

3x5 @80%

*rest 2-3 minutes between

Crossfit Enhance