Saturday December 14th “Winter Throwdown” – Diamond Hill CrossFit
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Saturday December 14th “Winter Throwdown”

9
Dec

Saturday December 14th “Winter Throwdown”

throwdown

Team 1                           Team 2                           Team 3                           Team 4    

Josh C                              Chris B                             Jason D                             Ken P

Laura G                           Mike R                              Steve F                              Paul L

Jim S                                Sara H                             Diane D                             Sam R

Amanda C                      A. J.                                  Kristy P                             Susan T

 

WOD #1 “The Blizzard”

Teammate 1 & 2 Row 250m each then

20-15-10 of

Pull-ups and 45# Thrusters (TM1 – PU, TM2 – Thusters) then Teammate 3 & 4

20-15-10 of

95# Deadlifts and 20″ Box Jumps (TM3 – Deadlifts, TM4 – Box Jumps)

TM3,4 Row 250m each

 

WOD #2 “White Out”

Each Teammate must do 30/10 reps of 2 exercises in order of:

30 Shoulder to Overhead 45#

40 Burpees (to plate)

40 Kettlebell Swings 26#

40 Hand Release Pushups

10 DB Snatch (each arm) 50#

 

WOD #3 “Snow Day”

Each Teammate must complete one A & B exercise before next Teammate starts

Exercise A – 200m Run 10# plate, 15# plate, 25# plate, 45# plate

Exercise B – 20 Lunges w/plate from run, 20 K2W, 20 10# WBS, 20 95# Power Cleans

 

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