When Jacquelyn needed a female to practice a partner WOD and there weren't any available sometimes you need to just step up and take on for the team...
Crossfit & Fitness
A.
3 rounds NFT
10 Pistols 5&5 NOT ALTERNATING (add weight as needed).
Max strict HSPU then go directly into kipping HSPU for max reps @25/45# deficit. Remember your numbers for both.
6 Kettlebell Snatches/arm build to a heavy snatch then start counting reps.
50 Double Unders unbroken for 50 if you trip up the penalty is 20 burpees.
B.
10 min AMRAP
Row 150m
15 T2B
15 Wall Balls 16/25#+ 9/10'
Penalty for breaking up T2B or wall balls is 5 burpees done at time of break.
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