CrossFit WOD, January 3, 2020

WOD for 1.3.20

Primer
Warm-up
3 Sets For Quality:
:20s Second Barbell Overhead Hold
:20s Second Dead Hang on Pull-up Bar
:20s Second Hinge Hold (bend over with a flat back)

Put some weight on that barbell

Workout Of The Day
Deadlift (2 Rep Max (gotta be TnG))
Diane (Time)
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

If you don’t have HSPU we’ll substitute dumbbell push press and 50/35lbs is the suggested "Rx" loading