“PISTOL CLEAT” WOD 4/24/12

WARM UP:

2 Rounds (PVC)

10 OHS

10 Good Mornings

10 Pass Throughs

10 Lunges

10 Back Squats

SKILL:

Pistols

3x3e Weighted Pistols

WOD:

5 Min. of Work

3×40 Air Squats(Rest 60 Seconds)

*RX= 3×20 Pistols (10 each leg)

Rest 3 Min.

Then:

Tabata Row for Calories

Rest 3 Min.

Then:

5 Rounds

Hang Clean Clusters (225/135) (155/105) (135/95) (95/65)

3 Reps=1 Round

Rest 20 sec. between each round

POST WOD:

Coach’s Stretch