Wednesday January 9th – Diamond Hill CrossFit
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Wednesday January 9th

8
Jan

Wednesday January 9th

Part 1: Romanian Deadlift – 5 x 5, Moderate weight, Rest 2 Min

Part 2: “Ear Popping”

AMRAP 3 – 7 Dips, 21 WBS, 25 DU(50 SU). Rest 2 Min

AMRAP 3 – 5 Dips, 15 WBS, 25 DU(50 SU) Rest 2 min

AMRAP 3 – 3 Dips, 9 WBS, 25 DU(50 SU).

Rx 20/14, L2 16/12, L1 12/8

Notes: Make sure you keep under tension for all 5 reps of the DL. Short times on WOD so you should push at max effort doing as much unbroken as possible.

METCON:

Part 1: BB Good Mornings 5×5

Part 2: Same As Main

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