Warm-up: 400 Meter run 3 Rounds: 4 Barbell Deadlifts 4 Strict barbell shoulder press 4 Barbell good mornings 4 Clapping push ups Workout: “Diane” 21-15-9 reps of: 225 pound Deadlift Handstand push-ups Post time to comments. Compare to 111010.
Powerlifting: A. Hang Squat Clean 1.1.1. x 4 sets; Rest 5:00 B1. Overhead Squat 5 x 3 reps @23×1; Rest 2:00 B2. Weighted Ring dip 5 x 4-6 reps @30×0; Rest 2:00 C. Front Levers – 20 total reps for quality, not time. WOD Demo with CrossFit Iron City – video [wmv] [mov] [HD mov]
