Blog

Skill & WOD 1/23/17

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Partner wod
4 rft
50 Partner wall balls over pull up rig
8 Man makers (4 reps athlete one/4 reps athlete 2)
15 ball slams -each
15 ttb- each
*while athlete is doing 4 man makers other athlete holds the wall ball over head.
*while athlete is doing ball slams, other partner is holding DB’s in a hang position
*while partner is doing ttb, other athlete is hanging on pull up rig
** If athlete drops from any of the holds, other athlete must stop

RX
Highest pull up rig
50/40
40/35 ball slams

Int
Second highest pull up rig
40/30
30/25 ball slams
Ttb attempts

Scaled
Lowest pull up rig
30/20 or lower
25/20 ball slams
Knee raises

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