Skill / Strength / Work-Up
Pistol Progression & Prep
WOD
6 Rds
3 min to complete:
20 Alt. 1-Arm R. KB Swings
10 Alt. Pistol Squats
5 Strict Pull-Ups
Finisher:
Quad Strengthening & Lower Body Flexibility
Choose 2 exercises & complete a few sets of 7-9 reps on each side:
-Standing Knee Extensions (Supported, Unsupported &/or Weighted)
– Seated Knee Extensions (also banded option)
– Supine Knee Extensions
