Warm-up:
5 min. Bike
20 Push-ups
20 Sit-ups
Quad Leg series
Lunge with Twist, down
Lunge with GM, back
Hurdle Walkover with PVC (2 times through)
Shoulder Mobility
WOD:
“Diane”
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups
225 pound Deadlift
Handstand push-ups
CW: 135# Deadlifts, did Pike Push-ups instead of HSPU's
LW: did Bench Presses (deadlifts hurt too much) - 75# , and Pike Push-ups
Cool Down:
30 Atomic Sit-ups on Ab Mat
30 DU's
Run 1/2 mile
Practice Kipping Pull-ups
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