Warm up:
2 rounds of:
200m Row
200m Run
10 Push-ups
5 Pull-ups
5 Squats
5 Hang cleans (bar)
5 Presses (bar)

Strength:
Power cleans 2-2-2-2-2

WOD:
“Diane”
For time, reps 21-15-9 of:
Deadlifts (225 lb./155 lb.)
Handstand Push-ups

Rest 5 minutes, then do 3 rounds of max effort of:
Hold on rings
Max hollow rocks

Compare Diane time to Oct. 30, 2013. Post loads and time to comments.

_____________

shipwreckdiving-tnf-native_600x600 50 places you have to see for yourself, Outside Online

Post thoughts to comments.

Media:
Thursday WOD, December 4, 2014

3 thoughts on “Thursday WOD, December 4, 2014

  • December 4, 2014 at 11:49 am
    Permalink

    SC: 215/215/215/225/225

    WOD: 7:27 rxed, not my best, but an improvement from the last time I did this one

  • December 4, 2014 at 4:12 pm
    Permalink

    205/215/215/215/220

    Diane 5:01 RX PR

  • December 4, 2014 at 4:59 pm
    Permalink

    Up to 215 PC
    WOD 5:10

Comments are closed.