Monday, November 12th, 2012

Another chance to get on the leader board.

WOD: "Diane"

21-15-9

Deadlift (225/155)

Handstand Push Ups (abmat between plates to count on leaderboard. Falling away from the wall as you press out is a "no rep".)

Kristan Clever World Record Diane.

(Watch her form and compare it to the other girls competing. Her knees track out, her hips and hamstrings lift the bar by pushing through and flexing at the finish and she also leads the lift with her head like we've been trying to emphasize. Flawless)

Post Wod Strength work: Bench Press 3x8. We'll revisit proper form. Your emphasis should be on bar speed, quick up and quick down.

REC: Scorpions 3x16 (recovery work for the lower back)