WARM UP
Mobility
- Ball: Hamstring
- Box & Band: Hamstring
- Band: Shoulder & Elbow Flexion with Neck
Dynamic Warm Up
- Row 5-10 min
Burgener Warm Up
Skill Transfer Drills

WOD – “DIANE”
21-15-9 reps for time:
- Deadlift (225/185#)
- HSPU

165lb deadlift, 21 regular hspu - 15 & 9 hspu w. red+purple band.
Time: 6:??

Notes: I learned about intensity. I wanted to do this RX'd because I knew I could finish it, but it would take me a long time to do the hspu. Instead, Sean slapped me in the face w. some crossfit philosophy and told me it's about the intensity, not the weight. Basically, he told me to check my ego.

What Improved: On the last 6 of my first 21 hspu I learned the kipping hspu!

What Needs Work: Writing down your time... I completely forgot, but I know it was int the mid-lower 6 min range. Also, I think I could've gone heavier on the dl.