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WOD - Friday, 4/5/2019

Warm-up
3 RFQ:
1:00 Handstand Practice*
20 USSR KBs
Handstand Walks, Holds, Push ups, and even planks are all good options here.
 

Strength: Deadlift 

Find a new 1RM.

8-6-5-3-2-1-1-1-1

Metcon
"Diane"
21-15-9
Deadlifts, 225/155
Handstand Push-ups


Extra Credit
3 Rounds for quality
20 Cal Bike
20 Cal row/ski
400m Jog
Resist the urge to go full speed here. Rather, keep a solid, steady pace. Every round should feel the same. RPE 6-7

 

When coach writes a 1RM Deadlift, Diane and posts a gif in the same WOD..

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