12 Oct 18

Pistols (EMOM5 – 3 reps each side)
Spend 10 mins reviewing different levels of Pistols…
Make sure knee tracks over toes or outside of toes
– One legged squats to a seated box (vary height to level)
– Stand on a 45# plate and tap HEEL to ground (no toes)
– Stand on 12″, 16″ or higher box and tap HEEL to ground or bring leg forward like a true pistol
– Pistol
Thruster (Review and build Thruster up to a max (135,95))
Spend 15 mins reviewing thruster technique and building up in weight 🙂
Metcon (AMRAP – Rounds and Reps)
1 Rope Climb (Rx) Legless (Rx+)
10 Thrusters (75,55)
10 Burpees

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