Tuesday November 17th – Diamond Hill CrossFit
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Tuesday November 17th

16
Nov

Tuesday November 17th

General Warm-Up:

20/16 Cal Row

Mobility:

Pigeon Stretch – 1 minutes each side, Lax Ball Shoulders – 1 minute per side.

Warm-up 2:

3 rounds of 5 Burpees, 10 PVC Thrusters, 20 second Plank.

Part 1:

E2MO2M 8 – 5 Thrusters, building to WOD weight

Part 2:

AMRAP 20 – 20/16 Cal Row, 10 Burpees Over the Bar, 5 Thrusters.

RX+ 185/125,RX 155/105, L2 125/85, L1 95/65

Scale:

BOB => Reg Burpees

Cooldown:

Row easy 1 minute

Notes:

Long WOD and heavy weight. Choose a weight you can do Thrusters unbroken for most rounds. Think 31 heroes when choosing weight.

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