Wednesday, May 4th WOD

Warm up:  3 rounds: 150m row + 7-10 Squats, ring rows, push ups, hip extension and sit up

-Banded mobility for lat/shoulder/Tricep

 

 

LV. A, B and C Strength:  Power Clean

-2x5 at 70%

Push jerk

-2x5 at 60% (of split jerk)

Push press

-3x3 at 70%

 

Conditioning:  “Diane”

21-15-9

-Deadlift 225/135

-Handstand push up

-There will be a 5 minute time cap on this workout

 

http://breakingmuscle.com/functional-fitness/how-to-scale-diane-and-tame-the-wods