Sunday August 30th – Diamond Hill CrossFit
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Sunday August 30th

29
Aug

Sunday August 30th

General Warm Up:

2 sets of 20 mountain climbers, 10 Banded Good AMs, 5 Push Ups, 10 PVC pipe Deadlifts

Mobility:

Foam Roll lower Back – 90 seconds, Foam Roll Hamstring –  1 minute each side, Banded Lat Stretch 1 minute each side. 

Warm Up 2:

  10 Deadlifts with Empty BB

Part 1:

Deadlifts – Build to WOD weight in 3-4 Sets of 5

Part 2: 

15-12-9-6 of HSPU, 6-9-12-15 of Deadlifts

Rx 225/155, L2 185/125 L1 135/95

Scale:

HSPU = >Ab Mats => Box => HRPU

Notes: 

This WOD should be in the 8-12 minute range. Scale the HSPU to be challenging. It should be difficult to get 15 in a row. DL weight should be something you can handle for 15 but not light.

 

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