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14th April 2019

WOD WOD, April 15, 2019

April Benchmark – “Dianne”
Dianne, sure to bring allll the boys to the yard.

One of the shorter more intense girls, sure to leave a taste in your mouth regardless of scaling alternatives… if you get it right.

Plenty of time spent priming the body so we can go all in on this beauty!

Go hard and set / hold the standard people !

In Pairs – 15-20 minutes to work through 4 movements

1) 10m Deadball bear hug Walking lunge – moderate
2) 8 x DB or KB Half kneeling DB Press
3) 30 Second Low ring Support – Aggresive Hollow
4) 8 x DB Rows per side – no bench – new set up

1 Person works at a time in order of movement
Dont over do – Use as prep for Dianne , dont steel from Dianne
2 rounds – maximum 3

Diane (Time)
Deadlifts, 225# / 155#
Handstand Push-ups

10 Minute cap finished or not

If you get her done early – support everyone until the very last rep


Barbell : 82.5/50kg, 70/35kg or less ( guide )
HSPU : 1 x Abmat / Open Standard / Push Ups

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