Former WOD's Benchmark Friday 1/10/14 by cmittel • January 9, 2014 Diane’s in the Box… Warm Up Firehouse jog last 400 mobility Bands/ foam rollers 5 min shoulder prep Strength DL 3×5 65, 75, 85% Use 90% 1rm to work %’s WOD “Diane” 21-15-9 DL 225/155 HSPU