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16
Nov

Sunday 111713

Fitness:
 
WOD:
 
1)  Diane
       21-15-9
Deadlifts (225/155)
 
WOD Strategy:
Diane is designed to be a face paced workout that should be done in less than 10 minutes. If it takes you any longer, then you did not scale appropriately. The key for this workout is to not go to failure on either movement. If you do go to failure, it will cause you to drastically drop on reps each attempt. If you struggle with HSPU then it is better to pick a number that you know you can hit repeatedly. Do that set number of reps and then come off the wall and shake your arms out. Give yourself a few seconds and then kick yourseld right back up to hit that number again. This is all about consistency. Same theory goes for the Deadlifts. If you struggle at 225 and cannot hit 21 unbroken, then come up with a strategy like doing 11 and then 10. The key is to give yourself minimal rest time between your sets.
 
2) 500m Row for time
 
Sport:
Rest Day