Friday January 11th – Diamond Hill CrossFit
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Friday January 11th


Friday January 11th

Part 1: Push Press – 5,5,5,5 Building to moderate set, Rest 2 min.

Part 2: “Chills” 1,2,3,4,5,6,7,8,9,10,9,8,7,6,5,4,3,2,1 of Wallballs & Push Press. Alternate exercises. RX 95/65, L2 75/55, L1 65/35

Notes: Weight should not get to heavy for the strength. WOD has a lot of volume but sets are small enough to do unbroken. Use the transitions as rest.


Part 1: EMOM 10 – Even 10 Gob Squats, Odd 10 KBS.

Part 2: WOD same as main with DB Thrusters.

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