Today we have one of our benchmark girls, Diane
"Diane"21-15-9
Deadlift 225/185lb
Handstand Push Ups
SpitFire Endurance
Choose ONE of the Following Sports:
Use a Weighted Vest Or Ruck.
Swim: 10lbs vest or weight, 3x(50m/y + 100m/y + 200m/y)
Bike: 30lbs vest 3x( 1/2mile + 1 mile+ 2 mile)
Run: 20lbs vest 3x( 200m + 400m+ 600m)
C2: 20lbs vest 3x( 250m +500m+ 750m)
Rest the exact time it takes you to do each interval in each set. EX. 200m run in 35 sec. rest 35 sec then 400m run, rest 400m time, run 600m, rest 600m time, run 200m, etc.
PTL WOD
5k Run
Good job to all on the many rounds accomplished on this 20 min amrap, best on the board was Marcus with 14 Rounds, 1 Wall Ball Shot
WOD Contributed Courtesy of CrossFit Inc. and CrossFit Endurance/UnScared Inc.
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