Death by Diane

Friday October 26, 2012

Congratulations October On-Ramp graduates.

WOD

Death by Diane Deadlifts 225/135/95 HSPU

Every Minute On the Minute perform Deadlifts and HSPUs.  Add 1 more rep to each movement at the start of every minute for a cap of 20 minutes.

Skill/Strength:

6 rounds: Hollow Rocks 20 sec work, 20 sec rest. Deadlift set up.  Find WOD weight

Warm Up:

Waiter Lunges 15/10/10 up>back Broad Jumps up>back 10 Burpees 10 GHD Sit Ups 10 GHD Hip Extensions DROM Foam Roll

5:30 am

Mercedes 9 Rounds 75#/box Mary Kate 11 75#/box Vince 9 Rx Mike L 7 Rx

6:30 am

Jackie 12 Rounds 95#/box Chris W 7 225#/4r HSPU/box Victor 10 115#/Box Sez 6 225#/box

9:00 am

Dave 9 rounds 225#/box Curtis 9 185#/box Randy 10 225#/box Diane 13 65#/A-Frame Jen M 11 95#/A-Frame Gary 9 225#/box Justin 10 135#/box Sew 7 225#/HSPU Chris G 9 Rx Katie 10 65#/A-Frame Rachel 10 95#/HSPU Mary Clare 9 135#/box

10:00 am

Matt Sz 9 Rounds 185#/box Fetz 9 Rx Jack 9 165#/HSPU Tony W 9 115#/box Mike Mc 9 135#/box Ryan 8 Rx Luke 9 Rx Danielle 12 85#/box

4:00 pm

MK 6 Rounds Rx John Mc 4 Rx

5:00 pm

Shawn C 8 rounds 145#/box Brennan 7 Rx

6:00 pm

Zeke  9 145#/box

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