120705

Thursday

Warm Up:
400m Run
7 unbroken pullups
7 push ups
7 Overhead Squts w/bar

Mobility:

Skill: Pistols (10 minutes)
Beginners: Work on progressions 
ADV: For people able to do at least 10 alternating pistols unassisted, try 4  (2 each leg in alternating pattern) or 2 INTERMEDIATE (1 each leg)  on the minute every minute for 10 minutes. Add weight overhead if needed.
Record your rep scheme for each minute. If you are unable to hold 4 for all 10 rounds, record the reps so you can use this for next week.

WOD: 6 rounds
200m run
10 Bar Facing Burpees
6 Overhead Lunges 95/65lb

Kelsey before take off