Main – WOD
Warm-up (No Measure)
Rx =
4×5 Strict or banded pull-ups with 2 second pause at bottom.
Rx+ =
5 x 3 weighted chest to bar pull-ups
*At least 90 seconds rest between attempts.
Record weight/band used under the comments section in the WOD
Steely Diane (Time)
For Time:
21/15/9
DL
HSPU
Rx =
21- 155/85
15- 185/105
9- 205/115
Rx+ =
21- 225/135
15- 275/155
9- 315/185
*Competition WODs
Time Cap = 10:00
Cash Out
30 hollow body to superman rolls
