WOD – Diamond Hill CrossFit
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WOD

Tuesday June 25th

Part 1: 5 Rounds of 2 Tire Flips/100m Farmers Carry, rest 2 minutes Part 2: “William Burke JR” 21 Thrusters, 9 Burpee Pullups, 15 Thrusters,...
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Monday June 24th

Part 2: Partner 10k Row. Alternate every 500m. L2 9000m, L1 8000m Scale: Distance Notes: You should try and hold a steady rate for all...
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Saturday June 22nd

Part 1: WOD Prep/Warm-up Part 2: “Loredo” 6 RFT of 24 Squats, 24 Pushups, 24 Walking Lunges, 400m Run Scale: Pushups -> Bar/Box, Run ->...
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Friday June 21st

Part 1: Tabata – Side Planks (alt left/right) and Tabata Planks. 1 min rest between. Part 2: AMRAP 15 – 25 DU, 25 Pushups, 100m...
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Wednesday June 19th

Part 1: EMOM 8 – 20-30 sec HS Hold Part 2: ” Marguerita” 50 Rounds for Time1 Burpee,1 Push-Up, 1 Jumping-Jack,1 Sit-Up1 Handstand (2-3 hold)...
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Thursday June 13th

Part 1: EMOM 14 – Even:3-5 Strict Pullups, Odd:15-30 sec Bar Hangs Part 2: “Annie” 50-40-30-20-10 of DU & Abmat Situps. Notes: Part 1: You...
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Monday June 10th

Part 1: Pausing Floor Press 5×5, light weight.(2-3 sec pause) Part 2: For Time – 25,20,15,10,5 Pushups, 500m,400m,300m,200m,100m Runs. 20 min cap Scale: Pushups ->...
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Saturday June 8th

Never forget. AJoseph Agnello, Lad.118 Lt. Brian Ahearn, Bat.13 Eric Allen, Sqd.18 (D) Richard Allen, Lad.15 Cpt. James Amato, Sqd.1 Calixto Anaya Jr., Eng.4 Joseph...
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