21 October 2013; Diane

Warm-up: Row 500m

Strength: Tabata Slamball HEAVY!

Skill: Handstand Push ups, one handed Handstands, Handstand Walks and Progressions

Announcements: Neck injury prevention

WOD: Diane

21-15-9

Deadlifts 225/155 and HSPU

AWOD:

21 Deadlifts

21 meter Handstand Walk

15 Deadlifts

15 meter Handstand Walk

9 Deadlifts

9 meter Handstand Walk

225/155

Double Advanced WOD: The Susie

40 minute AMRAP of…

Fran

Helen

Jackie

Grace

Diane

Annie