“LUCIFER” WOD 12/8/22

WARM UP:
400 M. Run or Row
10 Walking High Knee Holds
10 Walking Flamingo’s
10 Walking Lunges
10 Inch Worms
10 Side Lunges
10 High Kicks
Then:
Mobility

WIN & FIT
WOD:
“LUCIFER”
For time
10-9-8-7-6-5-4-3-2-1
Devils Press (50/35×2) (40×30×2)
200-400-600-800-1000-1200-1400-1600-1800-2000 M.
Assault Bike
*This is a 10 RFT workout. First round is 10 Devils Press + 200 M. Bike. Second round is 9 + 400 M. Bike, etc.
**40 Min. Cap

AT HOME
WOD:
For time
10-9-8-7-6-5-4-3-2-1
S.A. Devils Press
*200 M. Run after each round