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February 21, 2016

WOD

Diane

for time

21-15-9
Deadlift 225/155 lb
Handstand Push-Up

Workout notes: This workout is another classic CrossFit benchmark.  When loading up your deadlift use a weight that is in fairly sub maximal.  Warm up to a weight that is in the 60% range of your 1RM and test it out.  You should be able to perform the first round in at least 3-4 sets.  If you are performing single repetitions on the deadlift you may have gone to heavy.  For the handstand push-up you’ll want to be able to perform a 60 second handstand hold and 10 chest to deck push-ups without breaking before making any HSPU attempts.  If you are learning the movement using an abmat or two is acceptable but any more than that and you may not be getting any meaningful practice.  Make sure you can perform at least small sets to get through each round.  If the HSPU are not happening today perform push-ups or strict press with dumbbells.

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