Wednesday October 2nd – Diamond Hill CrossFit
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Wednesday October 2nd


Wednesday October 2nd

Part 1

Core Work EMOM 6 of 20 sec Holow hold and Superman,alt each minute. Use pvc pipe OH as if hanging onto bar,

then 4 rnds of 12 Med Ball situp, 30 sec rest btw rnds

Part 2


Partner WOD

Partner 1 – Row,

Partner 2 – 200m Run

Alternate after each run until 2000m Run complete.

Score = Meters Rowed and Time complete

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