FRI07OCT2017

WOD

Conditioning
“Diane”
21-15-9 for time:
Deadlifts (225/155)
HSPU

Scaled
21-15-9
Deadlifts (60%)
DB Push Press (AHAP)

Strength
Accumulate 100 Hollow Rocks or 2 min total in Hollow Hold

Extra

Snatch Grip Push Press + OHS: Find Max for 3+1, beat last week

6 supersets
E- 6-10 chinups w/ pause at top
O- 10 narrow grip bench press (hands just inside clean grip, don’t overstress elbows)

Pause BS + BS: Find Max with 5 sec pause first rep

2 sets:
15 alt. pistols AFAP + 10 wallballs + 15 alt. pistols
*feel the burn
*rest 2 min. between sets

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