WOD December 9th 2013- Northern Kentucky CrossFit Box

Monday December 9th
Squat: 
Use your previous 1 RM for these percentages, then find new max lift. Remember, PRs get to sign the cast.

1×5 @ 50%
1×3 @ 60%
1×2 @ 70%
1×1 @ 80%
1×1 @ 90%
1×1 @ 100%+ or new PR.
1x1 PR
1x1 if you've got it keep going 

WOD:
Pistol Progression Pt.1
Pistol Progression Pt.1
12 min AMRAP

6 burpees
4 pistols (r)
4 pistols (l)
6 burpees

No alternating on pistols.
We will make these pistol progressions challenging.

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859-905-0171

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