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Saturday A Shift 011318 FireWOD

Warm Up (Empty Barbell)

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

PreWOD Trial

3-2-1 
Deadlift
HSPU/DB Strict Press

Build to working weight

3-2-1
Deadlift
HSPU/DB Strict Press

WOD

21-15-9 
Deadlifts (225/155) 
Handstand Push-ups

Going after the CrossFit.com benchmark workout “Diane” today. As written, the workout calls for deadlifts and handstand push-ups. However, we highly recommend if athletes don’t have goals of competing in the Open, or local competitions that they substitute a dumbbell strict press in place of kipping handstand push-ups.

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