Warm up: 300 m shuttle run, 10 pass thrus; 2 x hs kick up + hold 10 s, 10 lunges w/ twist, 10 back ext
Skill/focus: Deadlift & HSPU
Warm up to working weight on dl and find modification if needed for hspu
WOD
21. 15. 9 of
deadlifts 225#/155#
hspu floor/1 abmat
Rest 10 min
W/ a partner: Run for total meters (arrows to arrows back/forth)
Partner #1 – 30 s run for max m’s then-
Partner #2 – 30 s run for max m’s
30 s rest
x 6 rds *each person is actually getting a minute’s rest
Score is Diane time and total partner m’s
Great job to all on the amazing Diane times!! Special shout outs to Coach Kevin at 3:19, nicky at 4:12 and Coach Kim at 4:48!
