Row 1K then Clean + Wallball

Skill: Pistols

After a general warm-up, athletes will break into 3 groups based on their current development of the pistol squat:

Level 1 - Work on completing 3-4 sets of banded pistols & single leg lowers from a box

Level 2 - Athletes will alternate between assisted & unassisted pistols. Focus on completing 5-7 sets of 1-2 unassisted pistols per leg

Level 3 - Athletes will complete 4-5 sets of 3-5 weighted pistol squats per leg

WOD

For time

Row 1000m

- then -

5 - 4 - 3 - 2 - 1
Power cleans (185/135)
30 - 25 - 20 - 15 - 10
Wallballs (20/14)

*There will be a 15 minute time cap on today's metcon.

The set-up is critical for success. Whether you're cleaning a barbell or presenting a project at work, how you prepare makes a difference. Tyler A. setting up for a clean mid - workout.

The set-up is critical for success. Whether you're cleaning a barbell or presenting a project at work, how you prepare makes a difference. Tyler A. setting up for a clean mid - workout.