Friday (2021JAN29)- WOD

Focus: 

EMOM x8

1 L/1 R Turkish Get-Up

Build to a Heavy Single

then

Pistol Progressions

EMOM x6

MIn 1: 6/6 Single leg step ups

Min 2: 2/2 reverse burpee roll to low pistol hold

Min 3: 10 alt pistols or assisted pistol

 

WOD: 

4 Rounds

4 min AMRAP 

10cal Echo Bike

20 Pistols

20 GHD Sit-Ups

2mins Rest Between AMRAPs

 

Finisher

6 x15 sec on 45 sec rest ME assault bike Cal