Warm up

Ski/Bike/Row 1k

Ankle/Hip mobility

movement tekkers

WOD

AMRAP: 7 minutes

  • 4 Pull ups
  • 6 alternating pistol squats
  • 8 H/R Press Ups

Rest 3 minutes

AMRAP: 7 minutes

  • 7 Calorie Row/Bike/Ski
  • 14 Push Press @ 35kg/50kg

*scale the weight as needed*

*Scale pull ups for band assisted or jumping*

*Scaling options for the pistols will be given*

 

 

Leave a Reply

Your email address will not be published. Required fields are marked *

*

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>