Dynamic - Shoulders & Hips
Can you pistol ? ? ?
If NO, how close are you & where are your weaknesses
if YES, great can we be more efficient & which is your dominant leg
Wod 1 (Tabata Sprints)
-Record sprints every interval
-Score = Amount of sprints after 4 1/2 mins of Tabata.
Wod 2 (For Time)
40/20 - 30/15 - 20/10
Wall balls 20/14
Kb Thrusters 16/24
EMOM - 6 pistol squats
-This will be done to a running clock, pistols will be included in time so be sure to get them done quick so you dont eat away into the next minute.
- If you cant do pistols, Coach will give you a progression/scale for the movement in tech work above.
- Rx + Kb Pistols 16/24, Wall ball 20/24