CrossFit (6am, 5:30pm, 6:30pm)
Benchmark WOD: “Diane”
21-15-9 reps for time of:
– Deadlift, 225/155 lbs
– Handstand Push-up
Times to beat: Kenny Seeling 2:23 (6/25/2014), Alyssa Stookey 3:12 (1/29/2013), Frank Lessiak 3:45 (1/22/2014, 135-lb Deadlift, Box HSPU), Tracy Giuffreda 4:32 (4/22/2013, 95-lb Deadlift, Box HSPU)
CrossFit Light (7am)
Strength: Back Squat 5-5-5-5-5
Work Capacity:
For time:
– 25 Wallballs, 10 lbs
– 25 Box Jumps
– 15 Wallballs, 14 lbs
– 15 Box Jumps
– 5 Wallballs, 20 lbs
– 5 Box Jumps
“My doctor recently told me that jogging could add years to my life. I think he was right. I feel ten years older already.”
– Milton Berle
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