In Workout of the Day




Accumulate 10 pistols on each leg using either KB, resistance band or plate for assistance (test and re-test by trying to perform unassisted pistol before and after you use your assistive weight or band)






Strict Supine Row (with rings or barbell) ==> reduce difficulty by setting feet closer to the rings/bar


*This will be the competition WOD of the week.  There will be 2 heats with one group working and the other group judging for rep completion and movement standards.

Standard for HSPU ==> arms locked out and head to the ground/supportive surface if scaling.

Standard for Supine Row ==> chest through the rings or to the bar and full elbow extension before each rep



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