CUP WEEKEND TIMETABLE

MONDAY – 6AM (9:30am Open Gym/WOD) 6.30pPM
TUESDAY(CUP DAY) – 6.30PM

Every 30 Seconds for 10 min

7 burpees

Then

Deadlift
10 mins to build to a heavy 3

Then

“Diane Ladder” with the 7 min cap:

3 Deadlifts, 100kg (70kg)
3 Handstand Push-Ups*

6 Deadlifts, 100kg (70kg)
6 Handstand Push-Ups

9 Deadlifts, 100kg (70kg)
9 Handstand Push-Ups

12 Deadlifts, 100kg (70kg)
12 Handstand Push-Ups

etc.

Post results to comments. Log results online (Beyond the Whiteboard)

Steve-30kg-Weight-vest-pushups