August 19th WOD

WARM UP
400 m run, hip mobility, light good mornings
PRE WOD
Strength
Deadlift, 3 @ 70%, 3 @ 80%, 3 OR MORE @ 90%
*** all weights off the WORKING 1 RM
WORKING 1 RM = 90% OF TRUE 1 RM
WOD
“Diane” (WG)
(Compare to 5/6/2013, record Diane time)
21-15-9
Deadlifts (225/185)
HSPU
Rest 5 mins
5 x 50 m sprints

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