October 2nd, 2014

 andrea and baby

Run group will meet at McLennan Park at 6pm

Today’s WOD

EMOM x 5 – pistol work: choose 1 option

  1. 5/leg pistols with no assistance or using small counter weight
  2. 3-5/leg Negatives onto or off of a box
  3. 3-5/leg using assistance with rings OR split squats


EMOM x 10

Odd: Run 100m

Even: 30 DU’s OR practice!


10 Rds

15 wall balls

3 Clean and jerk @ 205/135 (80%)

Trainer’s Tips  choose whichever pistol option suits you and make the reps appropriate as well.  Go hard, go fast work on your skills!

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