Today we are hosting the 3rd event of the 2012 Subway Series.
The workout is "Diane Ladder" with the 7 min cap:
3 Deadlifts, 225/155#
3 Handstand Push-Ups
6 Deadlifts, 225/155#
6 Handstand Push-Ups
9 Deadlifts, 225/155#
9 Handstand Push-Ups
12 Deadlifts, 225/155#
12 Handstand Push-Ups
Scoring is one point per rep.
Deadlift - shoulder behind the bar at the top of the movement with hips and knees fully extended. Bar needs to be lowered below the knee under control.
HSPU - two plates and the abmat; Hands on plates and no fingers inside plate holes or hanging off the plates. Men will be using 35# Rogue Hi-Temp bumper plates, Women - 25# plates.
Athletes competing in the scaled division will substitute 175/115# deadlifts and regular push-ups.
Athletes should arrive at 8:30am for check-in.
Heats are available here: http://goo.gl/8X77m
Heat 1 will kick off at 9am sharp, and subsequent heats will be spaced 10-12 minutes apart. We should be done by about 11:30-12pm.