Friday (2020OCT09)- WOD

Focus: 

Pistol progressions

10 mins

10-8-6-4-2 of Each

single leg box step ups ( full extension) 

Box Pistol

Alt lunges

then 

Find Pistol Scale for the Workout

WOD:  

10min Ladder

2-4-6-8-10…

Pistols (alternating)

20-30-40-50…

Double Unders

with 

100m Run between sets

Recovery:

ROMWOD

2 min L/R dragon

2 Min Frog

1 min Twisted Cross L/R
2 min childs pose