Warm Up: – 3 rounds NFT (12 min cap)
45 sec HS hold on wall
25 situps
6 slow, strict pushups
Skills: – E:90 sec for 12 min
1. 8-10 “Archer” ring pushups
2. 6-8 Medball T2B @ 14/10/6
Then; 5 min Deadlift warm up
WOD: – “Diane” – (LC: 7/25/13 , 5/13/14)
For Time
21-15-9
Deadlift @ 225/155
HSPU
