THURSDAY WORKOUT

STRENGTH/INJURY PREVENTION: 15 Minutes
Weighted Ring OR Inverted Rows
10-10-10
* Really Focus On Pulling With Your Shoulder Blades To Get To The Bar BEFORE You Start Bending Your Arms
** Add Load, If Possible, By Adding Plates Across Your Chest

WORKOUT: Here is your chance to practice what you learned earlier this week...
"Diane-ish"
* Pick The Most Advanced Variation You Can Of This Classic Crossfit WOD

Option 1: Most Advanced
Deadlift (275#/185#)
Handstand Push Ups (Add Bumpers Under Hands For More Depth... Kip Is Allowed)
15-12-9
(10 Min Cutoff)

Option 2: Regular WOD (Must Use Rx'd Weight & No AbMats To Make Record Board)
Deadlift (225#/155#)
Handstand Push Ups (Use Bumpers & AbMats To Scale Range Of Motion, Kip Allowed)
21-15-9
(10 Min Cutoff)

Option 3: Scaled WOD
Deadlift (Use 70-80% Of Your Current Deadlift Max)
Handstand Push Up Holds (Facing Wall OR Facing Away)
15-12-9-6-3 (Deadlift Reps)
50 secs-40 secs-30 secs-20 secs-10 secs (Hold Times)
(10 Min Cutoff)

POST ALL RESULTS TO COMMENTS