Pre:
Burgener Warm-Up
Trigger Point SMR: 2 min. each-back, calf, hip
Burgener Warm-Up
2 Rounds:
50 Double Unders
25 Supermans
10 Overhead Squats @32.3kg
WOD:
2-2-2-2-2 Squat Snatch
"Diane"
21-15-9
Deadlift @225lbs
Handstand Push-Up
"Diane" is a Cf benchmark workout
Post:
100 ft. 20kg Carry
15 20kg Sit-Ups
10 Std. Leg Lifts @3kg each leg
10 min. MWOD
Matt B:
38.3kg-44.3kg-52.3kg-62.3kg (F1)-62.3kg (F1)
Diane-9:04 Handstand Push-Ups head to floor...started failing on HSPUs 1/2 way through, this was discouraging. 2 inches makes a giant difference in the HSPU, if your HSPU needs work I wound recommend using a abmat or anything that will decrease range of motion. Next time I will break up the HSPUs more. Deadlifts were @98.3kg/215lbs (all the wt. available @ MCB arena) and were not so hard but form could have been better.
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