WOD 7/30/14 : Workout of the Day

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WOD 7/30/14

by Crossfit 817 on 07/30/14

Pre WOD

Deadlift 3-3-3-3-3 

Use the heaviest weight you can for each set. Rest as needed between sets.

20 min time cap.

WOD - 7 Minute Diane Ladder (1,1- 2,2- 3,3….) Total Reps -Men’s Rx- 225 lb Deadlift, Hand Stand Push Ups 

-Men’s Scaled- 155 lb Deadlift, Hand Release Push Ups 

-Women’s Rx- 155 lb Deadlift, Hand Stand Push Ups 

-Women’s Scaled- 105 Deadlift, Hand Release Push Ups 

Each athlete has 7 minutes to complete as many rounds and reps as possible of Deadlifts and Handstand Push Ups in a classic ladder. 

The rep scheme is simple 1 Deadlift + 1 Handstand Push Up (Round 1), 

2 Deadlifts + 2 Handstand Push Ups (Round 2), 

3 Deadlifts + 3 Handstand Push Ups (Round 3), 

And continue up the ladder for 7 minutes. Post total rounds and total reps. 

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