Sunday January 28th – Diamond Hill CrossFit
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Sunday January 28th


Sunday January 28th

Strength: EMOM 8 – 3-5 Dips (weighted, strict, neg, banded)

WOD: “Wicked”

For Time: 50 WBS, every time you stop for longer than 3 sec 10 V-Ups,

100 DU (100 Speed Steps), every mistake 10 Supermans.

RX 30/20, L2 20/16, L1 16/10

Notes: It is a heavy ball but try and push your reps, the less stopping the less extra work.

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