Friday 11.13

FRIDAY
Strength: Overhead Squat
3-3-3-2-2-2

WOD: “Diane”
21-15-9
Deadlift 225/155
Handstand Push-ups

S: 135/95, Scaled Push-ups
L1: 185/135, Scaled HSPU or Push-ups
Rx+: 275/185

Extra Work
1. EMOM 10m: 1 Power Snatch + 1 Squat Snatch

2. 3 Rounds
20 Sumo DL High Pull 95/65
15 Thrusters
10 Front Rack Lunges
rest 2:00

HomeWOD
CORE
5:00 Accumulated Forearm Plank
Every 30s perform 2 Burpees

WOD
50 Plate/Weighted Getups
Run 800m/4:00 Cardio