06.12.2021 partner + individual

Warm Up
2 sets
400m run
10 air squats
10 empty bar strict press
10 handstand marches or 20 second handstand hold

Mobility- 1-2 sets depending on time and how you feel
thoracic opener on box x 30 seconds https://youtu.be/0T5RJjxiH8s
glute bridges x 20- feet on box
ankle stretches x 30 seconds/side- one foot on top of box in a lunge position



WOD
"Seven 7"
Part 1
with a partner, alternate rounds
12:00 AMRAP
7 thrusters 95/65 75/55 45/35
7 TTB or hanging knee raises

immediately into
"Jumpin with the Devil"
Part 2
for time- as individuals
20-40-60-80-100 DUs or x2 for singles
8 box jumps 24/20"
4 devil's press 50/35 35/20

Shoulder Finisher
https://www.instagram.com/p/CNTL1cVnFyU/
2 sets of 10 each- 2.5 -5# plates
A. forward raises- alternating arms
B. bent over overhead external rotations (not sure what to call this- watch the video)