Greetings Wodstars! Welcome to my programming! If you want to refresh yourself on my programming philosophy, click here.

Don’t forget to share your scores with the community in the comments section so you can get benchmarks and push each other!

WARMUP

• Row 500 Meters
• 15 Lunges
• 15 Wall Ball Shots
• Ball Slams

SKILL

Complete 3 Rounds for Time of:

• 5 deficit HSPU 4’’
• 5 Muscle Ups
• 10 GHD Sit ups

STRENGTH

Every minute on the minute for 15 minutes @185lb/125lb

• 1 Deadlift
• 1 Power Clean
• 1 Front Squat
• 1 Push Jerk

WOD

“Diane” (Click link to see scores and scales for Diane)

Complete 21,15,9 Reps For Time of:

• Deadlift (225/155lbs)
• Handstand Push Ups