9am Diabolical Iron Chef Andy Irwin serves up the pain. Be there!

Buy In: Run 400 meters.  Air squats, cat/camel, bridges, side-lying bridges, weighted hip bridges (135/185).

Deadlift 8-10 reps to prepare for the wod.

"Diane"

Complete 21-15-9 reps for time of:

Deadlifts (155/225)

Handstand Push ups (sub push press women 50%bw/men75%bw)

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Buy In: 12 reps leg swings, air squats, push ups, ghd sit ups, toes to bar, weighted hip bridges 135/185.

8-10 reps TOTAL (re-read until No-No and or Franklin achieves full comprehension) Overhead Squat Progressive loading.

"Nancy"

complete 5 rounds for time of:

Run 400 meters

15 OHS (65/95)

Buy In: Run EPB loop.  Mobilize your tri's w/ barbell smash work, shoulders w/ bands.  If unsure of how to proceed, consult trainer/poster

"Elizabeth"

Complete 21-15-9 reps for time of:

Power Cleans (95/135)

Ring Dips

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Buy In: Crye-Leike loop. With an unloaded barbell complete 10 reps: front squat, push press, rdl, hang clean, push jerk.

5-8 reps heavy jerk from the rack. 

"Grace"

for time, complete 30 reps ground to overhead (full extension lockout at the top, no squat clean required).

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