Baseline:
400m Run
2X
15 Banded Good Mornings
15 Banded Iron Cross
15 Banded Pull Uparts
15 GHD Hip Extension
Handstand Push Up Warm Up
2X
Bear Crawl 20m
12 Burpee
3 Hand Stand Hold + Negative Descent
*Make sure you are hot and sweaty before you punch this sucker..
WOD:
"Diane"
21-15-9
Deadlift 225/135
Handstand Push Up
*Compare To 9/8/15
Cool Down:
Row 1k at 5k pace.
30 GHD Sit Ups to parallel
