Saturday July 24th – Diamond Hill CrossFit
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Saturday July 24th

24
Jul

Saturday July 24th

2021 Summer Throwdown

WOD #1“Girls of Summer” WODs (20 min Cap)

“Fran”21-15-9 DB Thrusters & Burpees Over DB (30/20#)

“Elizabeth” 21-15-9 Power Cleans & WBS (75/45#, 14/10#)

“Diane” 21-15-9 KB DL and Seated DB Strict Press (44/35#,15/8#)

WOD #2 “Summer Stroll” AMRAP 11

10 RKBS, 9 Step Overs (20”), 25m Waiters Walk (44/35#, 35/26#,26/18#)

WOD #3 “Summertime Fun” Run, Pull, Push

100m Sprint, 50m Sled Pull x 2, 100m Sled Push (0#, 25#, 45#)

FLOATER “Summer Break”

1 minute Max Distance 

Schedule

Heat 1:Teams 1‐4, Heat 2:Teams 5‐8, Heat 3: Teams 9‐12
WOD Briefing & Questions
7:30am‐7:50am
WOD #1“Girls of Summer” WODs (20 min Cap)
Heat 1 ‐ 8:10am, Heat 2 ‐ 8:35am, Heat 3 ‐ 9:00 am
WOD #2 “Summer Stroll” AMRAP 11
Heat 1 – 9:45am, Heat 2 – 10:05am, Heat 3 – 10:25am
WOD #3 “Summertime Fun” Run, Pull, Push
Heat 1 – 10:45am, Heat 2 – 11:05am, Heat 3 – 11:25am
FLOATER “Summer Break”
Anytime after the start of WOD 1 Heat 1 and before WOD 3 Heat 1
Summer Throwdown Awards Ceremony
12:00pm

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