8-13-07 WOD

"Diane"

21-15-9 reps of:

Deadlift 225 (Rx)

Intro to the Deadlift, Mark Rippetoe - video [wmv] [mov]

Handstand push-ups

If the load is too much under any partitioning scheme, reduce it. If you need help with the handstand push-up, take it in any manner you can get it. If the handstand push-up (HSPU) is clearly beyond your current capacity, substitute a standing dumbbell shoulder press (hip and leg free). Though a less functional press, the standing shoulder press is a closer simulation to the HSPU than the more functional push-press or jerk. The point is that there's a manageable substitution for this workout for everyone that preserves both its mechanical and metabolic characteristics - this will be "your Diane." (From CrossFit HQ)