Tuesday October 13th – Diamond Hill CrossFit
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Tuesday October 13th


Tuesday October 13th

 General Warm Up:

3 rounds of 5 Push Ups, 10 Squats, 5 Burpees


Pec Smash on Wall or Rack – 1 minute per side

Tricep Stretch with band –  1 minute per side


Strict Pullups and determine scale

OHS Depth progression then Group OHS with PVC or empty BB 

Part 1:

Build to weight in 3 sets of 3 reps

Part 2:

3 Rounds of AMRAP 4 of

4 Strict Pullups, 6 OHS, 8 Bar Facing Burpees

Rest 3 minutes between rounds

Rx 115/85 L2 95/65 L1 55/35

Score will be total reps. Each round starts with pullups


Pullups => Banded => Ring Rows, OHS => Lighter or Front Squats


Snow Angels and Roll Shoulders


WOD should be fast paced, choose scales that allow you to move quickly doing mostly unbroken sets. 3 minute recovery time will give ample rest to keep up a good pace.

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