Sunday September 8th – Diamond Hill CrossFit
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Sunday September 8th


Sunday September 8th

Part 1: TNG Deadlift – 5×5 @ 60-70% 1RM

Part 2: 4 RFT of 400m Run, 15 TNG DL.

*5 Burpee penalty for a dropped bar.

RX 225/155, L2 185/125, L1 135/85.

Scale: Run -> 500m Row 

Notes: Stimulus – Muscle Endurance.

No dropping of the bar at all. 1 Rep starts and finishes on the floor.  You do not need to go unbroken but you can’t drop the bar. 5 burpee penalty for a dropped bar during the WOD.


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