Blog

Skill & WOD 11/23/16

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Skill
Emom for 10 alternating
1 Suicide sprint- 20-40-60ft
12 banded kbs (70/55)

WOD
4 rft
10 hspu
20 cal row/ or 15 call AB
20 pistols (round 1 and 3 left leg/round 2 and 4 right leg)

RX
6 inch deficit

Int
Kipping
Assisted pistols

Scaled
Ab mat or deficit push ups from parallettes
Narrow squats

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