Skill: Pistols/Hollow Hold

5 min EMOM

6 Pistols, then 10 sec Hollow Hold

RX: Weighted Pistols

 

Strength: Push Press

1x5@60%

2x3@70%

2x1@80%

1x8@50%

 

WOD: 12 min AMRAP:

Burpee/OHS ladder

Go up by 2 reps per round.

2 Burpees

2 OHS 95/65 (60% OHS)

4 burpees

4 OHS

6 Burpees

6 OHS = 24

8 Burpees

8 OHS = 40

10 burpees

10 OHS = 60 

12 burpees

12 OHS = 84

14 burpees

14 OHS = 112

16 Burpees

16 OHS = 144..

.

 

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