WOD 7/17

A.Skill Practice Warm Up: Spend 8 minutes working on weighted pistols or pistol progressions. Perform sets of 5 per leg.

B. 14:00 EMOM
Min 1 – 1 Front Box Squat  @ 60-70%
Min 2 – 3 Strict Pull-ups (add weight or bands as needed)

*Sets across for both exercises

C. 8 minute AMRAP
Chest-to-Bar Pull-up @ 12 / 8 / 8 Ring row
12 Front squat @ 135 / 85 / 55
40′ bear crawl
*Rounds  recorded
*Compare to: February 9, 2017

Scaling Guide:
– 3 – 6 rounds, about 1:45 per round.
– Scale up: 15 c2b, 20′ hs walk instead of bear crawl.

Optional ‘Cash Out’:
4:00 AMRAP
10 push-ups
15 Russian Kb swings