Friday 9/23

WORKOUT for Friday 9/23/2022

“DIANE”

21-15-9 reps for time:
deadlifts, 43/61/102kg
handstand pushups

-OR-

“DAMN DIANE!”

3 rounds for time:
15 deadlifts, 60/90/120kg
15 SHSPU

Post time to whiteboard!

ENGINE for Fri 9/23

20 minute AMRAP
30 skiier single unders
20 banded march
30 mountain climbers
20 crossover single unders

2-3 prowler push+pull each round.

BODYBUILDING for Fri 9/23

25-20-15-10-5 reps of
banded hammer curls
DB lateral raises

for time:
15 muscle-ups
15 (strict) chest-to-bar pullups
15 narrow chinups
15 wide-grip pullups
15 archer pullups

50 Viper presses

READ: “DIANE” on WODwell