The secret of health for both mind and body is not to mourn for the past, not to worry about the future, or not to anticipate troubles, but to live in the present moment wisely and earnestly.- Buddha

10 Burpee
- 30 Kickbacks
- Flamingo
- 5 Toes to OH into V-sit

DL hold 30 sec
WOD Brief (5 after)

Romanian Deadlift

20 min time cap
Build to a HEAVY set of 5

L1- Deadlift holds 30sec x 10 every other minute
L2- Slow throughout and light focus on breath
L3/L4- as tolerated maintaining  form
Base Camp- 5 Rds (3 min each RD total)
        :30 sec Front Scale,
        :30 sec  Back Scale,
        :30 sec Plank Side,
        :30 sec Plank Ctr
        :30 sec Plank Side
        :30 sec Plank Ctr
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Go Fish

For Time: (Start by 30 after & 25 min time cap)

1000m Row
Directly into.....
3 Rounds:
21 Deadlifts (135/95)
15 Lateral Barbell Burpees
9 Push Jerks (135/95)

L1- 500m Row, 21 pipe Deadlift, burpees to elevated surface, push jerks w/ pipe
L2- 1000m  Row, 35/15# Deadlift, Burpees to floor, push Jerk 35/15#
L3- 1000m Row, 85/45# Deadlift, Burpees step over bar, Jerk 85/45#
L4- As above
Seated Athlete- 500m Row/750m Ski, 21 Deadlift 20/10#, WB burpees 10/6, Jerk 20/10#
Base Camp- 1000m Row, 21 Leg Raise on Rig from floor, 15 Burpee from Floor, Strict DB press as tolerated weight
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Handstand Walk Practice

OPTIONAL 10 min Handstand Walk Practice


Mobility REQUIRED:
-5 Toes to OH into V-sit
-Flamingo
-Pigeon Stretch
-Foam Roll out:
    buttocks, IT Band, buttocks and back
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Comments

Cara Willbanks

Cara Willbanks 3 months ago / Reply

Go Fish: 19:13
Notes: 40 lb. dl/push jerk/run 800m

Aaron Smith

Aaron Smith 3 months ago / Reply

Go Fish: 16:35

Phil Haas

Phil Haas 3 months ago / Reply

Go Fish: 14:31
Notes: 85lb DL and PJ

Phil Haas

Phil Haas 3 months ago / Reply

Go Fish: 14:31

Phil Haas

Phil Haas 3 months ago / Reply

Romanian Deadlift: 165 lbs

Adriana Posadas

Adriana Posadas 3 months ago / Reply

Go Fish: 17:20

Adriana Posadas

Adriana Posadas 3 months ago / Reply

Romanian Deadlift: 175 lbs

Tyler Pickett

Tyler Pickett 3 months ago / Reply

Romanian Deadlift: 25 lbs
Notes: Deadlift from floor to lap

Lorrie Fisher

Lorrie Fisher 3 months ago / Reply

Go Fish: 20:47
Notes: 55lbs DL, burpees to knees step over bar, 55lbs PushJerk

Lorrie Fisher

Lorrie Fisher 3 months ago / Reply

Go Fish: 20:47
Notes: 55lbs DL, burpees to knees step over bar, 55lbs PushJerk

Lorrie Fisher

Lorrie Fisher 3 months ago / Reply

Romanian Deadlift: 125 lbs

Lorrie Fisher

Lorrie Fisher 3 months ago / Reply

Romanian Deadlift: 125 lbs

Krista Reese

Krista Reese 3 months ago / Reply

Go Fish: 16:02
Notes: 65# bar, everything else Rx

Krista Reese

Krista Reese 3 months ago / Reply

Go Fish: 16:02
Notes: 65# bar, everything else Rx

Dan Wischmeyer

Dan Wischmeyer 3 months ago / Reply

Go Fish: 14:45
Notes: 95# jumping burpees

Dan Wischmeyer

Dan Wischmeyer 3 months ago / Reply

Romanian Deadlift: 215 lbs

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