011215 "Diane"

No Words, Just watch... Gymnasts do it better... [embed]https://youtu.be/pn7bmDldTE8[/embed]

Baseline:

400m Run

2X 15 Banded Good Mornings 15 Banded Iron Cross 15 Banded Pull Uparts 15 GHD Hip Extension

Handstand Push Up Warm Up 2X Bear Crawl 20m 12 Burpee 3 Hand Stand Hold + Negative Descent

*Make sure you are hot and sweaty before you punch this sucker..

WOD:

"Diane"

21-15-9 Deadlift 225/135 Handstand Push Up

*Compare To 9/8/15

Cool Down:

Row 1k at 5k pace. 30 GHD Sit Ups to parallel