Blog

Skill & WOD 1/2/17

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Skill
e2m for 5 rounds
one arm kb clean & split jerk
2 on the left and 2 on the right.
*split opposite leg of the arm
*start light go up in weight


Benchmark WOD
Fran
10 minute time cap
21-15-9
Thrusters
Pull ups

RX
95/63

Int
85/53
Assisted pull ups

Scaled
75/43 or lower
Jumping pull ups

*If you didn't write down your time, we took a picture of the whiteboard. Please have all scaling notes on hand, so you know what you need to do to improve on your WOD today. It may be increasing weights, maybe a couple pull ups without a band before using one, doing more reps before breaking them up. Good luck!

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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