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Skill & WOD 1/9/17

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Skill
Group 1
:40/:20 rest x4 (alternating)
10/8 cal AB-take seat off bikes
10 box overs
4 DB snatches (increase weight every round-can go to 2 db snatches once heavy weight))

Group 2
:40/:20 rest x4 (alternating)
10 GHD sit ups
10 Sandbag stationary lunges
1 Pegboard (holds or climbs)


WOD
2 rounds for time
12 ctb pull ups
75x 2 sandbag sprint
12 ttb
75x 2 sandbag sprint

RX
70/50
*wear a weighted vest for entire wod

Int
50/35
Banded ctb
6 ttb/6 attempts

Scaled
35/25
Jumping ctb
ttb attempts

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