Monday, Nov 4th, 2013

Weekly Warm Up: 10 PVC Overhead squats, 10 PVC Good Mornings, 10 Abmat Sit Ups, 5 Strict Pull ups

Strength:  Overhead Squats 5x3

WOD:  "Diane" (for the leaderboard)

21-15-9

Deadlift (225/155)

Handstand Push Ups (Head must go as low as your hands to be RX'd, if you use an abmat, you must a 15# plate touching the side of the abmat and the wall.)

REC:  6 Laps of running intervals.  Sprint the long sides, jog the short sides