Blog

Skill & WOD 11/13/17

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Skill
E:45 alternating x 4
:20 bridge hold
5 active shoulders +5 hollow body swings on bar
:20 Meb ball cleans UB


WOD
8 rft
3 bar muscle ups
2 cleans- ascending weight
*11 min time cap

RX
M-155/175/195/215/ 235/255/275/295
W-103/113/128/143/ 158/173/188

INT
5 strict pull ups + 5 strict dips (no band)
M-135/155/175/195/ 215/235/250/265
W-93/103/113/123/ 133/ 143/153/163
5 ring rows + 5 push ups

Scaled
M-115/130/145/160/ 175/190/205 or lower
W-73/83/88/93/98/ 103/108/113 or lower

Crossfit-TNT

3683 New Town Blvd,

St. Charles, MO 63301

Phone. 636-724-6464

Email. Rochelle@crossfit-tnt.com

URL. http://www.crossfit-tnt.com