WOD

Sunday 9th March 2014

Main – CrossFit

“Diane”

SKILL

– Spend 10-15 minutes on improving/ working the progressions for STRICT handstand push ups

– Spend some time improving the movement and efficiency of the deadlift

Metcon (Time)

If you do not complete it within the time cap. Add 1 second to the 10 minute time cap for every uncompleted rep for your final time.

WOD

For time:
21-15-9
– Deadlift (70kg 100kg)
– Handstand push-ups

(Time Cap: 10 mins)

SCALING
Deadlift- Reduce weight
Handstand push-up- Wall climbs 9- 6- 3