27 June 2013; “Inside Out Non Handstand/Deadlift Diane…so not really Diane at all….”

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Warm-up: Row 500m, 20 Push-ups

Strength: Benchpress 5,5,5 Work up to a Heavy 5

WOD: Inside Out Non Handstand/Deadlift Diane…so not really Diane at all….

21-15-9-9-15-21

21 Backsquats, 21 Burpees

15 Backsquats, 15 Burpees

9 Backsquats, 9 Burpees

9 Front Squats, 9 Double Unders

15 Front Squats, 15 Double Unders

21 Front Squats, 21 Double Unders

Bar is taken from the ground 135/95

Advanced WOD: Perform Burpees and Double Unders every set 165/115

Cool Down: Set a new PR time for an L Sit on Paralletes or a L Hang

6-27-2013