9/4/18
WOD

20180904

CrossFit:

“Jacked & Diane”

200 Meter Run

21 Deadlifts (225/155)

200 Meter Run

18 Handstand Push-ups

200 Meter Run

15 Deadlifts (225/155)

200 Meter Run

12 Handstand Push-ups

200 Meter Run

9 Deadlifts (225/155)

200 Meter Run

6 Handstand Push-ups

Comp:

Tempo Deadlift - 7 Sets of 3

*After each set, complete 25' Handstand Walk

Jacked and Diane

For Time:

200 Meter Run, 21 Deadlifts

200 Meter Run, 18 Strict Handstand Pushups

200 Meter Run, 15 Deadlifts

200 Meter Run, 12 Strict Handstand Pushups

200 Meter Run, 9 Deadlifts

200 Meter Run, 6 Strict Handstand Pushups

Rx - 245/165

Not for Time:

400m Sled Drag (backwards walk)

400m Sled Pull (forward walk)

Not for Time:

30 Weighted AbMat Sit-Ups

40 GHD Sit-Ups

50 Sit-Ups

Rest 2:00

30 Weighted Hip Extensions

40 Empty Barbell Good Mornings

50 Hip Extensions

Synergy:

4 Rounds for Time:

500m Row

25 Burpees