WOD 8/27/2019


Published August 27, 2019


PreWod

5 Mins mix and match
Jumping Jacks
Old man squats
Push Up to Pike

3 rounds w/Partner
10 (5 ea leg) Pistol Progression
10-30s ea partner Armadillo Drill
10-30s PVC Shoot through drill

Movements

Pull-up Practice

Build to a heavy 2 weighted pull up. Modification:Accumulate 5-7 sets of 3-5 negatives(2-3 sec each)

MetCons

7 Minute AMRAP

WOD:
7 min AMRAP
4 Rope Climbs
16 Pistols

on 10:00 Mark (REST 3min)

3 Rounds
10 Pullups
30 Air Squats

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