A.
“Strict Diane”
Complete rounds of 21, 15 and 9 reps for time of:
225/155 lb Deadlifts
Strict Handstand Push-Ups
B.
Every 2 minutes, for 18 minutes (3 sets) of:
Station 1 – Barbell Hip Thrust x 6 reps @ 21X1
Station 2 – Band Pull-Aparts x 30 reps @ 1010
Station 3 – L-Sit x 60 seconds (accumulated time)
Anika & Luke
Did Saturday’s Partner WOD
33:52
In teams of two, alternating each movement, complete ten rounds for time of:
400 Meter Run
10 Overhead Squats (115/75 lbs)
10 Burpee Box Jump-Overs (24″/20″)
A. “Strict Diane” as Rx: 5:15
… not my best but an honest attempt at sub-5.
B1. Walking Sled Drag: 3 sets of 2 x 60′
B2. Band Pull-Aparts: 3 sets of 30
B3. Hollow Hold: 60s, 60s, 45s|15s
… quads were cooked all weekend from that metcon on Friday – thanks for that.