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Friday 72619

25
Jul

Friday 72619

WOD:

“Diane XXX” aka Open Workout 18.4

21-15-9

Deadlifts 225/155

Handstand Push Ups

then

21-15-9

Deadlifts 315/205

50ft Handstand Walk

*Original time cap 9 minutes. Our time cap will be 15 minutes.

Scale for HSPU and Walk is all from the box as first option. For HS walks put you feet on a box, with your butt in the air, and walk on your hands in a 360 degree circle around the box, and back a second time.

Cash Out:

4 Rounds not for time…

20 Bicep curls empty bar 45/34

10 Hollow Rocks

10 V-Ups

4 Ring Muscle Ups or Box Jump Muscle Ups

10 Flag Waivers: lay on your belly with a 2.5 or 5lb plate in each had. Hold your arms out in front of you (biceps by the ears). Lift your arms inches off the ground. Bring them down to your hip pockets, then back to your head. Thats one rep.

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