05.24.16

Primer:Lateral crossover step overs 3 x 24 reps take the box and step up and cross over the other leg behind to step over-similar to skaters with a box in the middle

Skill: Pistol Progressions for 5:00 1. pistol from the lunge position with toe on ground 2. pistol from the lunge position with a flat foot 3. pistol from the lunge position with only knee on ground Work at your limit for pistols or try the complete pistol

WOD 8:00 AMRAP 5 KB squat jumps -KB is held with extended arms, both hands in the center of your body 10 pistols- alternating legs (5 each side) 5 renegade rows 35/20# DB -row left, row right, push up

IMG_2722