Thursday August 13th – Diamond Hill CrossFit
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Thursday August 13th

12
Aug

Thursday August 13th

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

General Warm-Up:

2min easy row and 30s moderately hard row 30s easy row x 3 sets.

Mobility:

Foam roll glutes – 1 minute, Foam roll lower & upper back – 1 minute each.

Part 1:

Deadlift Warm-up – Every 30s – 2 reps starting at 95/65 adding 10-20# per set. Build to  WOD weight in 5 or 6 sets.

Warm-Up 2:

3 rounds of (@ 85%, 90% 95% effort):10 Russian KB Swings @ heavy weight, 8 Wall Balls, 8 Cal Row, 1-5 HSPU

Part 2:

“Open 16.4”

AMRAP in 13 minutes
55 Deadlifts
55 Wall Ball Shots
55 Calorie Row
55 Handstand Push-Ups

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

Scale:

HSPU => 1 abmat or  HRPU 

Cooldown:

Walk 200m

Notes:

This is a challenging WOD. Have a plan for each part and try to hold to it. If you get through 1st 3 exercises go right to wall. Know your previous score if you have done this WOD.

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