Girl Friday brings the return of Diane, but not before some very heavy back squats. Dont forget our ‘Queen For A Morning’ team workout this Saturday at 9am. Our new Intro crew will be there for their first big group wod and its sure to be memorable. $10 for brekky.


Back Squat 5 x 3 reps @ 90% 1RM

Rest 30 secs

5 Weighted Hip Extensions after each set

Rest 2 mins


” Diane ”

21-15-9 of

Deadlift (100/70)

Handstand Push Up

For Time.


Diane 28:5:15