Skill work: Wall facing squats/ankle mobility
5 x 3 slow reps – hold bottom position for a 3 count.
-Bench press @155/105
-Calorie row (or AirDyne)
Afterburner: Shoulder mobility and 3 x 15 Scarecrows
This WOD is named after Demetrius Charles a great friend, father, athlete, husband and WOD crusher. He literally smashed this WOD into oblivion.