THURSDAY

Strength Development

Pistols

8-minute EMOM

3+ Pistols/Leg Alternating

Focus:

·   Building single leg strength and stability

·   Working on individual progressions

·   Building ankle flexibility

WOD

For Time:

16 Minute CAP

·    400-meter Run

·    21 Shoulder-to-Overheads (RX 50/35 Kg)

·    21 Pull-ups OR Jumping Pull-ups

·    400-meter Run

·    15 Front Squats

·    15 Chest-to-Bar Pull-ups OR Jumping C2Bar

·    400-meter Run

·    9 Thrusters

·    9 Bar OR Ring Muscle-ups OR Jumping MU’s

Focus of WOD:

·   Building movement capacity

·   Short recovery time and transition time