IT COMES DOWN TO ONE SIMPLE THING: HOW BAD DO YOU WANT IT?

-5 Up/Downward Dog
-Flamingo
-5Toes to OH into V-sit
-10 Pass Throughs, 5 Around the Worlds
-30 Hollow Rock

WOD Brief (10 after)

Strict Handstand Push-up Biathlon

FOR TIME (10 min Time Cap):

30 Strict HSPU
30/21 cal Bike/ 43/30 cal Row/Ski/ 300/200m or 90 sec Run
20 Strict HSPU
30/21 cal Bike
10 Strict HSPU
30/21 cal Bike

Base Camp/L1- use of DB overhead
L2- Knees OR Pike on box
L3- On wall w/ pads
L4- As Above
Seated Athlete- DB Strict Press
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Radar

FOR TIME: (20 min Time cap)

400m Run/ 500mRow/Ski/ 20 cal Bike
9-12-15
Deadlift   205/145
Lateral Barbell Burpee

800m Run/ 1000m Row/Ski/ 40 cal Bike

15-12-9
Deadlift    205/145
Lateral Barbell Burpee
400m Run

Base Camp: Leg Raises from floor OR on rig, burpee on box or floor, cardio the same
L1- 200m Run/400m Run, DL 15#/pipe, Lateral Barbell Burpee on elevated surface
L2- 400/800m Run, DL 75/55, Lateral Barbell Burpee on elevated surface
L3- 400/800m Run, DL 145/95, Lateral Barbell Burpee and can step over
L4- As Above
Seated Athlete- 200m/400m Roll/Run, DL 35#, WB 10#
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Back/HS Finisher

- Plank 1 min
- 10 Toes to OH into V-sit
- Flamingo
- 5 Up/Downward Dog
- Flamingo
- Foam Roll out HS/Glute/Back/ IT Band/ Quads
- Inversion Table (optional)
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Comments

Amy Posadas 1 week, 2 days ago / Reply

Radar: 22:00

Amy Posadas 1 week, 2 days ago / Reply

Strict Handstand Push-up Biathlon: 15:30

Aaron Smith

Aaron Smith 1 week, 3 days ago / Reply

Radar: 20:00
Notes: 165 lbs for dl, finish through second 15 dl, then after time finished 15 burpees

Aaron Smith

Aaron Smith 1 week, 3 days ago / Reply

Strict Handstand Push-up Biathlon: 10:00
Notes: pad and 25 lb plate gi ot 45

Phil Haas

Phil Haas 1 week, 3 days ago / Reply

Radar: 28:31

Dan Wischmeyer

Dan Wischmeyer 1 week, 3 days ago / Reply

Radar: 25:12

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