171123 – “Tryptophan”

**HOLIDAY HOURS- Thursday- 9:30am only, Friday- 9:30am only- Happy Thanksgiving!!**

(Compare to 141128)

Warm up:

Junk Yard Dog

PVC Warm up

Skill/Strength:

Post WOD 500M Row Repeats

WOD: “Tryptophan”

Sport:

9 O/H Squats (155/105)

9 Muscle-ups

15 Front Squats (155/105)

15 Strict HSPUs

21 Back Squats (155/105)

21 C2B Pull-ups

Rx:

9 O/H Squats (95/65)

9 Strict C2B Pull-ups

15 Front Squats (95/65)

15 Strict Pull-ups

21 Back Squats (95/65)

21 Horizontal Ring Rows

Scaled:

9 Goblet Squats

9 Ring Rows

15 Goblet Squats

15 Ring Rows

21 Goblet Squats

21 Ring Rows

Mobility:

Lat FR

IT/Quad FR

Shoulder Stretches

106 Perimeter Rd

Nashua, NH 03063
603-595-6400

info@crossfitnashua.com

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