Blog

Skill & WOD 3/10/17

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Skill
Tabata: alternating movements
L sit on parallettes (can use matador or 2 boxes if athletes needs)
double unders
Rest 2 minutes
Tabata: alternating movements
GHD hip extensions
Assault Bike- no seat
Rest 2 minutes
Tabata: alternating movements
Ball slams
Hang on bar-pink knuckles over bar

WOD
1 minute AMRAP/ rest :30
4 rounds
4 deadlifts
4 box overs

*start where you stopped

RX
225/153
24/20

Int
205/133
20/16

Scaled
185/108
16 or lower to jump
24/20 if step ups

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