Sunday August 16th – Diamond Hill CrossFit
Call Us: (401) 721-5582

Sunday August 16th

15
Aug

Sunday August 16th

Live Stream
https://us02web.zoom.us/j/81831683038?pwd=WjY4Ym1kdGpSVzJiMXJOZHFWTVY3UT09

General Warm-up:

500m Row.

Mobility:

Wrist Mobility – 2 minutes, Banded Hamstring Stretch – 1 min per leg.

Warm-up 2:

AMWUP 5 – 20 sec bar hang, 20 Mtn Climbers, 10 Banded Thrusters, 10 Knee Hugs.

Part 1:

5 Rounds of 10 T2Rack & 100m Farmers Carry. Rest 90 seconds.

Warm-up 3:

2 Rounds of 5 Pullups/Jump PU, 10 PVC Thrusters, 10 Air Squats.

Part 2:

“Eikcaj”

For Time
30 Pull-Ups
50 Thrusters
1,000 meter Row

RX 45/35, L2 35/25, L1 25/15

Scale:

Pull-ups>Jumping Pull Ups

Cooldown:

Walk/Row 200m

Notes:

Backwards Jackie. This is a sprint WOD, Push through the PU and Thrusters and go for a good time on the row.

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