Thursday 8/29

Fitness


WOD

"Fitness Diane"

21-15-9

Deadlifts (165/105)

Single arm DB push press (35/25)


Accessory

3 rounds

15 bent over row/arm

15 weighted situps

30 band pullaparts


Performance


WOD

"Diane"

21-15-9

Deadlifts (225/155)

Handstand pushups


Accessory

3 rounds

15 bent over row/arm

15 weighted situps

30 band pullaparts


Competition


WOD

"Heavy Strict Diane"

21-15-9

Deadlifts (275/185)

Strict handstand pushups


Accessory

3 rounds

15 bent over row/arm

15 weighted situps

30 band pullaparts


Notes:

We will start the day with a CrossFit benchmark workout.  Choose a variation that you think you can finish in less than 10 minutes.  For the accessory work keep the weight moderate and focus on using the correct muscles.