Today's Workout

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Saturday 1st November
HAPPY 2nd BIRTHDAY CROSSFIT DIAMOND VALLEY!!!
In the theme of Raf and Lucinda's wedding, we request that you wear "Hideous Wedding Attire", and complete these WOD's in male/female pairs.

NOTE: Please remember we will be closed on Tuesday due to Melbourne Cup Day.

WOD:

1) Every two minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%
then complete 3 sets of 5 reps @ 85% every 2 minutes

2) "Till Death do us Part"
Partner ANGIE
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats
* Split up into any way, one person working at a time

3) "with you every step of the way"
200m Run
15 UB Thursters - 30/20kg
* One person working at a time, how ever the partner must be
next to them the whole time
If person breaks on thrusters then both complete penalty of 200m
run, then same person must come back in and finish off remaining
reps on thruster

4) "Child Birth"
7 minute AMRAP
Burpees - Females
4 minute AMRAP
Burpees - Males