Diane...

18.4 is Diane PLUS...some heavy stuff!!!
Past Dianes HERE

SOB!!! have gone from 7:55 to 7:59 to 9:05... WTH!?!?!
Need to get after this on Monday with a pad under the head!
Neck is feeling it...
More on that tomorrow...

Warm-Up
3 Rnds (LOW Intensity...walkthru) ~
60s Row
3 Walkouts
5 Good AM's
5 Stiff-Leg DL
12 Abmat Sit Ups
------------------
Low intensity
3 DL + 10s HS Hold
3 DL + 1 Wall Walk
3 DL + 1-2 HSPU
------------------
2 Rnds:
3 DL (135#
2-3 HSPU
then...
3 DL (225#)
10' HS Walk (or Practice)
-----------------
18.4
9 Minute Time Cap
21-15-9
DL (225/155)
HSPU
Then...
21-15-9
DL (315/205)
50' HS Walk b/t rnds (5' segments = 1 rep)

A.Johns ~ scaled...
Z.Wendt ~ 104 Reps (Diane in 7:14)
tb ~ 89 Reps... (1 HSPU away from completing Diane)

Be humbled in the sight of the Lord and He will raise you on high.