October 15th, 2014

110

EMOM x 5 – pistol work: choose 1 option

  1. 5-7/leg pistols with no assistance or using small counter weight
  2. 4-6/leg Negatives onto or off of a box
  3. 4-6/leg using assistance with rings OR split squats

+

200m runs with a partner “I go, you go” x 4 each

+

3 Rds for time:

10 Pull ups

15 KBS @ 1.5/1.0

20 Box Jumps @ 24/20

25 Sit ups

Trainer’s Tips:  adding some reps to the pistol work. run hard, recover fast!. Keep moving on final piece

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