WOD
Strength
4-5 Sets:
6-10 chinups w/ pause at top
10 narrow grip bench press (hands just inside clean grip, don’t overstress elbows)
*scale chinups with negatives, or low bar
Conditioning
Rx
For Time:
4 Rounds of:
15 Deadlifts (185/125)
20 HR Pushups*
*Rx stay hollow no worming or touching knees
**Directly into 1 Mile Run at conversation pace
R+
“Diane”
21-15-9 for time:
Deadlifts (225/155)
HSPU
*Directly into 1 Mile Run at conversation pace
Extra
Strength
Snatch grip Push Press + 1 OHS: 5+1,4+1,3+1,3+1,3+1,3+1 to 3+1rm for the day
*try and beat last week
BS: warmup then – in 10 min. find max 2 rep BS w/ 1st rep held for 5 sec.
Skill
15 candle stick rolls to feet together squat
2 sets: 15 alt. pistols + 10 wallballs + 15 alt. pistols
*feel the burn, rest 2 min. between sets
Midline – After
80 hollow rocks AFAP