Chasing Diane


Complete individual warm-up prior to class.
The CFKillearn Warm-up
3 rounds of 10-15 reps of:  
  1. Samson Stretch (15-30 seconds)
  2. Kettlebell Swing
  3. Sit-ups  
  4. Walking Lunge w/PVC Overhead
  5. Handstand Push-up (5-7 reps)
  6. Strict Pull-up (5-7 reps)


Quad/Hip Opener: Wall Stretch


The Wod for Dogs/End of Summer Party at Justified is Saturday August 23rd!

Skills & Technique: (Click below for links to more info)

  • Deadlift
  • Handstand Push-up


Chasing Diane
Deadlift 60% 1RM
Handstand Push-up
21-15-9-5 reps for time.
Time Limit: 20 Minutes