Mobility: T-Spine Extention on Foam roll or ball (see video below), Joint Capsule Stretch

Skill Work: Snatch Balance with barbell 45/16.5

Benchmark WOD


21-15-9 for Time

Deadlift 225/155

Handstand Push-ups

Cool Down: Lacrosse Ball to the top of the hip (flexor area TFL/RF/Glute Med mash-up)


One year ago, I’m not sure I could have done five deadlifts at 225#.  I also had never even done a handstand before in my life…let alone a handstand push up.  A workout like “Diane” (21-15-9 DL’s @ 225# and HSPU’s) was unfathomable to me. 

Today I did Diane in 5:33!  I used an abmat for Round 1, but then ditched it for rounds 2 + 3 because I realized I didn’t even need it after how easy Round 1 was!  (I also did rounds 2 + 3 unbroken.)

Thanks ya’ll,


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