“Not Diane…”

How ‘Bout ‘Dem Legs?!?!

Lots Of Moans & Groans Tuesday… Evil Laugh…

Good News… Almost Nobody Died On The Step Ups… Good Day!!!

Well… Let’s See How Those Shoulders Feel!!!

Alright… “Not Diane…”

Diane… Another Classic CrossFit Girl WOD Is…

21-15-9: Deadlifts @225lbs/155lbs & HandStand Push Ups…

We’re Not Doing That…

Light-ish Weight DeadLifts Focusing On Your Form…

Back To The Basics!!!

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ALRIGHT… HERE WE GO!!!

MetCon…

***DeadLifts… Single & Controlled @ 55% of your 1 Rep Max… When You Get To The Station… Load Up Your BarBell With 45% of your 1 Rep Max…***

***Hand Release Push Up… Most Of The Warm Up Will Most Likely Be Arguing Whether Or Not Your Doing The Hand Release Push Ups Right… NO Snaking!!! You’re Going To Ruin Your Spine… Don’t Be Stubborn And Drop Down To Your Knees!!!***

***Yes… There Will Be Penalties…***

***TIME CAP… I’ll Explain During The Huddle Up…***

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“Not Diane…”

For Time:

21 Single & Controlled DeadLifts

21 Hand Release Push Ups

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15 Single & Controlled DeadLifts

15 Hand Release Push Ups

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9 Single & Controlled DeadLifts

9 Hand Release Push Ups… TIME!!!

Strength…

Deadlift Any Style You Want

Remaining 10,000lbs

Example: I Had To DeadLift 200lbs During This WOD (5:10 Rx’d)… 200 x 45 Reps = 9,000… Which Means I Had 1,000lbs Left To DeadLift… I Pumped It Up To 225lbs (1,000 Divided By 225= 4.4) & Performed 5 Touch & Go Deadlifts… Done!!! Some Of You Might Reach 10,000lbs Or More During The MetCon…Congrats!!! You’ll Be Done DeadLifting For The Day After The MetCon…

Endurance…

1 Mile Run OR 2K Row

I’ll Leave The Clock Running… If You’re Running… Make Sure You Check The Time When You Leave & Come Back In… If You’re Rowing… Your Time Is One The Screen… Make Sure You Give Me Your Time Or Write It Down On The WhiteBoard In Case I’m Warming Up The Next Class…

So I Finished The MetCon @ 5:10… Performed 5 DeadLifts @ 225lbs… And The 2K Row Took Me 8:02… TIME!!!

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3…2…1….GO!!!

Mando