24 Aug WOD- Saturday, Aug 25

8:30am Lite N Tite

Part A:
7 min AMRAP
7 Pull-ups
21 Air Squats

3 min rest

Part B:
7 min AMRAP
5 DB Burpees (G2OH)
10 Box Jumps

3 min rest

Part C:
7 min AMRAP
10/7 Cal Row
10 OH Sit Ups

9:30 and 10:30 am CrossFit

Skill/Warm:

1x
Headstand Tripod hold, pike up to headstand x 10 sec
Handstand to headstand negatives x 3
Headstand kick to plank x 3
HSPU x 3 (version that you are using for the WOD)

then, warm-up deadlift

Benchmark WOD:

“Diane”

21-15-9
Deadlifts @ 225/155
HSPU

Lv1: 135/95
Lv2: 185/135

See week program skeleton HERE.

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