Friday, November 4th, 2016

WOD:

For Time:

Level 3:

"Diane"

21-15-9

Deadlifts (225/155)

Handstand Pushups

Level 2:

21-15-9

Deadlifts

Piked Handstand Pushups on a Box or Piked on Ground

Level 1:

21-15-9

Deadlifts

Strict Dumbbell/Ketlebell Press

ROMWOD

Inland Valley Strength

Strength:

Every :30secs for 5Mins.

1 Power Snatch + 1 Overhead Squat

4 X 5 Back Squat

Metcon:

12Mins. EMOM:

Odd: 10 Wall Balls

Even: 5 Pull-Ups (Strict)