Wednesday March 14th – Diamond Hill CrossFit
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Wednesday March 14th

13
Mar

Wednesday March 14th

Skill: Rowing Damper test (see notes). T2B kipping work

WOD: Partner 18.1 –

AMRAP 20 of 8 T2B, 10 DB Hang C&J, 14/12 Cal Row.

Alt every round. RX 50/35, L2 40/25, L1 30/15.

Notes: Row 100 meters (set to 100m) at different damper settings: 1, 3, 5, 7, and 9. Keep your stroke rating at a 24. What feels differently? Which damper setting gave you the best time? This WOD will be totally different than the Open workout, you want to attack each round hard. Should have a 1:1 work to rest ratio.

METCON

Same as Main Class

T2Rack 3×10 after Rowing.

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