8 Dec 14 Benchmark: Diane

SWOD/Skill

Ascend/Descend Drill: Overhead Squat

5x5
5-4-3-2-1
4-3-2-1
3-2-1
2-1
1   

WOD: 

For Time: 15:00
Diane
21-15-9
Deadlift
Handstand Push-Ups

RX: 225#/155#
1: 215#/135#, Decline P/U (Feet Higher than Head)
2: 185#/105, Ring Push-Up
3: 155#/95#, Push-Up or Incline Push-Up with rings