W.U.  Ankle, Achilles, Calf, Hamstring Mobility for Pistols

Skill:   Pistol variations

  • Use a Med ball for depth plus bands off rack 
  • Use a Med ball for depth plus plates under the ball for ROM establishment

**Use this time to learn the position and establish the scaling for the WOD

W.O.D  3 Rounds/3 Min AMRAP's each round

  • 30 x Double Under's or scale to 150 Singles
  • 20 x SDL/HP w/ KB 53/35
  • 10  x Pistols (5L/5R)

Rest 3 Mins and set up

W.O.D  3 Rounds/3 Min AMRAP's of

  • 10 x Pushups
  • 20 x KB Cleans 53/35
  • 3 x 50 ft Shuttle sprints