WOD 11/19/13

WOD 11/19/13

 

Warm-Up

500m Row then

3 Rounds of:

5 Deadlifts (start light and add weight each set)

5 Handstands

5 Double Unders

5 Bench Dips

 

WOD

For Total Time:

"Diane"

21-15-9

Deadlifts (225/155)

Handstand Push Ups


then immediately complete


40-30-20-10

Double Unders (Singles x2) *If you are not efficient at DUs yet then do singles in this WOD

Bench Dips



Dan Bailey setting World Record on "Diane"


Female performance on "Diane" (Strict vs Kipping)